LOWER BODY PUSH/PULL
WORKOUT
STRENGTH CIRCUIT – 6 Rounds
1-2 minutes REST in between rounds
- Barbell Box Squat
- Rounds 1-2 x 12-15 (Light)
- Rounds 3-4 x 10-12 (Medium+)
- Rounds 5-6 x 8-10(Heavy)
- Body Clean x 5
MOVEMENT CIRCUIT – 4 Rounds
- Barbell Sumo Deadlift x 8-10 (Medium+)
- Side Step Ups x 8-10 (each side / BW or Light)
- DB Kickstand RDL x 8-10 (each side / Medium+)
FINISHER
Downhill: 10-9-8-7-6-5-4-3-2-1
- Goblet Squats
- Burpees
Perform 10 goblet squats then 10 burpees. 9 goblet squats then 9 burpees. 8 goblet squats then 8 burpees. Etc. Complete as quickly as possible, resting as little as possible without losing proper form.
WARM UP
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- KB Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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