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:
- Elevated Deadlift 5 x 5 (Heavy)
Elevate your barbell using rack arms, blocks or plates. The barbell should be just below your knees. Perform 2-3 warm-up sets with 10-12 reps.
STRENGTH #2:
- Heel Elevated Goblet Squats 5 x 5 (Heavy)
Hold at the bottom of the squat for 2 seconds.
MOVEMENT CIRCUIT – 3-4 ROUNDS
- Single Leg RDL x 8 (each leg; Medium+)
- Banded Glute Bridge w/ Hip Abduction x 15
- Kneeling Band Pallof Press Combo x 15 (each side)
FINISHER CIRCUIT:
- Bodyweight Squats x 100
- Alternating Reverse Lunges x 100 (50 each leg)
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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