LEG DAY
WORKOUT
STRENGTH CIRCUIT:
5 Rounds. 3-5 minutes REST in between the strength circuits. 2-3 warm up rounds of the Box Squat with lighter weight before starting the circuit.
- Banded BB Box Squat x 5
- Body Clean x 3
MOVEMENT:
Perform all reps and sets of each movement before moving on to the next (horizontal load). 60-90 seconds REST in between the movement sets.
- Trap Bar Single Leg RDL 3 x 6 (each side)
- Box Hamstring Curls 3 x 8
- Eccentric (loaded) Plyo Box Pistols 3 x 8 (each side)
FINISHER CIRCUIT – 3 ROUNDS:
- KB Goblet Squats x 20 secs
- Walking Lunges x 20 secs
- KB Sumo Jump Squats x 20 secs
CORE:
- Band Resisted Bear Crawls 4 x 45 sec
WARM UP
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- KB Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back 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.
This site shares general fitness, nutrition, and health information for educational purposes only. It is not medical advice. Always consult a qualified health professional before starting any new program. Use of this content is at your own risk.