LOWER BODY DYNAMIC EFFORT
WORKOUT
Circuit A – 12 Rounds
Every minute on the minute (EMOM)
- Banded BB Box Squat x 4 (Medium+)
Circuit B – 4 Rounds
1-3 minutes REST in between exercises or rounds
- Elevated Heel Goblet Squat x 10-12 (Medium+)
- Front Rack Side Step Up x 8-10 (each side / Medium)
- DB Kickstand RDL x 10-12 (each side / Medium+)
Finisher – 4 Sets
30 sec REST in between sets
- BB Burpee Deadlift Complex x 5
Using a Barbell, perform a Burpee -> Push Up -> Deadlift. All 3 movements = 1 Rep.
WARM UP
- Bike / Row / Jump Rope – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Body Weight Squats x 15
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor 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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