LOWER BODY PUSH/PULL
WORKOUT
60-90 seconds rest in between sets and exercises. You will use Horizontal Loading which means you perform all of the sets of one exercise before moving on to the next.
- Box Jump 3 x 5
- Barbell Box Squat with Bands 3 x 8
- Barbell Deadlift with Bands 3 x 8
- Barbell Reverse Lunge 3 x 8 (each side)
- DB RDL 3 x 8
- Bodyweight Jump Squats 1 x 50
CORE – 2 Minutes
Accumulate 2 minutes of the following exercise. Let’s say you hold the exercise for 30 seconds and need to rest. That would mean you’ve accumulated 30 seconds. Keep holding until you’ve accumulated 2 minutes.
WARM UP
- 2 Minute Row or Jump Rope
- Lateral Band Walk x 15 (each side)
- Lunge with Scaption x 10 (each leg)
- Banded Good Mornings x 15
- Spider Lunge with T-Spine Rotation x 10 (each side)
- Tuck Jumps x 8
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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