LOWER BODY / CONDITIONING
WORKOUT
Circuit A – 5 Rounds
1-3 minutes REST in between rounds
- Conventional Deadlift x 6-8 (Heavy)
- 1 + 1/4 DB Front Squat x 10-12 (Medium+)
- Jump Squats x 10
Circuit B – 5 Rounds
1-3 minutes REST in between rounds
- DB Deadlift Burpee x 10-12 (Medium+)
- DB Overhead Walking Lunges x 10 (each side)
- DB Standing Calf Raises x 15
Finisher – 6-20-10
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, no rest in between sets.
Bonus: Core – 4 Rounds
- Band Resisted Bear Crawls 45 sec
WARM UP
- Jump Rope – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Banded Good Mornings x 15
- 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.
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