LEGS / SHOULDERS / HIIT
WORKOUT
Circuit A – 6 Rounds
1-3 minutes REST in between rounds
- BB Front Squat x 10-12 (Medium+)
Alt: DB Front Squat - Front Elevated Reverse DB Lunge x 10-12 (each side / Medium+)
- Standing Calf Raise x 15
- Wall Sit x 45-60 sec
Circuit B – 4 Rounds
1-3 minutes REST in between exercises or rounds
- DB Shrugs x 12-15 (Medium)
- Standing, Alternating DB Shoulder Press x 10-12 (each arm / Medium+)
- DB Hang Clean x 10-12 (Medium+)
Finisher – 4 Rounds
1-2 minutes REST in between exercises or rounds
- Kneeling Ball Slam x 20
Alt: Kneeling Band Slam - 600m Row or 400m Sprint (8-9 RPE)
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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