LOWER BODY / BACK / HIIT
WORKOUT
Full lower body workout with high reps and shorter rest periods. Maintain a challenging yet achievable weight.
Circuit A – 8 Rounds
1-2 minutes REST in between rounds
- Heel Elevated DB Goblet Squat
- Round 1 x 20 – Bodyweight
- Round 2 x 15 – Medium
- Round 3 x 12 – Medium+
- Rounds 4-5 x 8 – Heavy
- Rounds 6-8 x 6 – As Heavy as Possible
Circuit B – 4 Rounds
1-2 minutes REST in between exercises or rounds
- Banded Single Leg RDL x 10-12 (each side)
- Standing Calf Raise x 25
- Wall Sit x 60sec
Finisher – 4 Rounds
1-2 minutes REST in between exercises or rounds
- Kneeling Ball Slam x 20
Alt: Kneeling Band Slam - 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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