LOWER BODY DYNAMIC EFFORT
WORKOUT
Strength
- Sumo Deadlift against a band 8 x 3 EMOM (Medium)
Every minute on the minute do 3 reps.
Medium weight should be about 50% of your 1RM (rep max) and banded. If bands are not available, use 75% of your 1RM.
Movement Circuit A – 4 Rounds
No REST between exercises, 60-90 seconds REST between rounds
- KB Squat + Lowering x 8 (Medium)
- Box/Bench Hamstring Curls x 15 (bodyweight)
- Wall Sit x 45-60 sec
Movement Circuit B – 4 Rounds
No REST between exercises, 60 seconds REST between rounds
- Seated Dynamic Box Jumps x 5
- Toes Elevated Calf Raises x 15
- Banded Side Bends x 15 (each side / heavy band)
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.
- Elbow Plank w/ Glute Raise
- Kneeling Overhead Slam Balls
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)
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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