LEGS / CONDITIONING
WORKOUT
Circuit A – 2-3 Rounds
1-2 minutes REST in between rounds.
- Bodyweight Squats x 20
- Bodyweight Reverse Lunges x 10 (each side)
- KB/DB Front Squat x 20 / light-medium weight
Circuit B – 6 Rounds
2-3 minutes REST in between rounds
- DB Goblet Squat x 6-8 / as heavy as possible
- Rear Leg Elevated – DB Split Squats x 8-10 (each side)
- Weighted Calf Raises x 15
Finisher – 2-3 Rounds
No rest in between rounds.
- Squat + Lunge Complex x 60 sec (continuous)
Front Lunge > Side Lunge > Reverse Lunge + Squat in between each. - 600m Row or 15c Bike
WARM UP
- 2-3 Minute Row or Bike Ride
- Band Pass Throughs x 15
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Spider Lunge to T-Spine Rotation x 10 (each side)
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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