LOWER BODY MAX EFFORT
WORKOUT
Perform all reps and sets of each movement before moving on to the next (horizontal load). 3-5 minutes REST in between the strength sets. 1-2 minutes REST in between the other movements.
STRENGTH #1:
- BB Box Squat 5 x 5 (Heavy)
Perform 2-3 warm-up sets with 10-12 reps.
STRENGTH #2:
- DB RDL 4 x 10 (Medium+)
4-2-1 Tempo. 4 second descent (eccentric), 2 second hold at the bottom, 1 second press up (concentric).
MOVEMENT CIRCUIT – 4 ROUNDS
- Alternating BB Reverse Lunges x 12 (6 each side)
- Banded Glute Bridge w/ Hip Abduction x 15
- ISO Lunge w/ Band Rotation x 15 (switch sides each round)
WARM UP
- 2-min Jump Rope
- Walkout Spider Lunge w/ T-Spine Rotation x 10 (5 each side)
- Band Walk + Good Mornings x 60 sec
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Reverse Lunge x 10 (each side)
- High Knees x :30 sec
DECOMPRESSION
- Kneeling Hip Flexor Stretch x 60 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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