LOWER BODY MAX EFFORT
WORKOUT
Perform all reps and sets of each movement before moving on to the next (horizontal load). 2-3 minutes REST in between the strength sets. 1-2 minutes REST in between the other movements.
STRENGTH #1:
- Conventional Deadlift against a band 5 x 5 (Medium+)
Perform 2-3 sets of conventional deadlifts at progressing weight.
STRENGTH #2:
- Barbell Split Squat 4 x 6-8 (each side, Medium+)
MOVEMENT CIRCUIT – 4 ROUNDS
- Dimel Deadlifts x 25 (Medium)
Reminder: Lower the BB just below your knees then return to the upright position. These movements should be quicker than a normal deadlift. Make sure to squeeze your glutes at the top. - Weighted Calf Raise x 10
- Loaded Dead Bug x 10 (each side)
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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