LEGS / SHOULDERS / CONDITIONING
WORKOUT
Circuit A – 4 Rounds
1-3 minutes REST in between rounds
- Conventional Deadlift x 10-12 (Medium+)
Alt: DB Deadlift - KB Squat Clean x 12-15 (Medium)
Alt: DB Squat Clean - Elevated Rear Foot Split Squat x 10-12 (per leg)
- DB Plank and Step Through (w/ Hip Flexor) x 10 (5 per leg)
Stand 2 DBs up on their ends. Place a hand on each DB and keep your body in a plank position, arms straight and locked. Step through the DBs with each leg, gently activating your hamstrings, glutes and opening your hip flexors.
Circuit B – 4 Rounds
1-3 minutes REST in between exercises or rounds
- Standing, Alternating DB Shoulder Press x 10-12 (each arm / Medium+)
- Front / Lateral Alternating Should Raises x 12-15 (Light)
- Single Leg Reverse Fly x 8 (per leg / Medium)
Finisher – 4 Rounds
1-2 minutes REST in between exercises or rounds
- DB Burpee Deadlift x 5
- 600m Row or 400m Sprint (8-9 RPE)
WARM UP
- 2-3 Minute Row or Bike Ride
- Band Pass Throughs x 15
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Spider Lunge to T-Spine Rotation x 10 (each side)
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)
- Kneeling Hip Flexor 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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