LOWER BODY PUSH/PULL
WORKOUT
STRENGTH CIRCUIT – 6-8 Rounds
2-3 minutes REST in between rounds
- DB Front Squat Cluster Set x 2.2.2 (Heavy)
Rest 15 sec between cluster reps (2) - Kneeling Box Jumps x 3
MOVEMENT
60-90 seconds rest in between sets and exercises. You will use Horizontal Loading which means you perform all of the sets of one exercise before moving on to the next.
- Banded BB Romanian Deadlifts 3 x 10-12 (Medium+)
- BB Reverse Lunges 3 x 8-10 (Medium / each side)
- Band Prone (double) Leg Curls 3 x 30
- Eccentric Band Lat Pulldown 3 x 30
CORE – 6-20-10
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets.
- Med Ball Slam
- Elbow Plank
WARM UP
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Body Weight Squats x 15
- 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.
Find WODs by Tag
This site shares general fitness, nutrition, and health information for educational purposes only. It is not medical advice. Always consult a qualified health professional before starting any new program. Use of this content is at your own risk.