LOWER BODY / CONDITIONING
WORKOUT
Circuit A – 8 Rounds
2-3 minutes REST in between rounds
- Conventional Deadlift or Trap Bar Deadlift
- Rounds 1-2 x 15 (light weight)
- Rounds 3-4 x 10 (medium weight)
- Rounds 5-6 x 8 (heavy weight)
- Round 7 x 5 (as heavy as possible)
- Round 8 x 10 (medium weight)
- Jump Squats x 5
Make these 5 powerful jump squats. - DB Plank and Step Through (w/ Hip Flexor) x 10 (5 each leg)
Stand 2 DBs up on their ends. Place a hand on each DB and keep your body in a plank position, arms straight and locked. Step through the DBs with each let, gently activating your hamstrings, glutes and opening your hip flexors.
Circuit B – 5 Rounds
NO REST in between exercises or rounds
- Elevated Heel Bodyweight Squat x 15
Elevate your heels using a BB plate. - Bodyweight Squat x 15
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.
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.