LOWER BODY PUSH/PULL
WORKOUT
STRENGTH CIRCUIT – 8 Rounds
2-3 minutes REST in between rounds
- Sumo Deadlift
- Round 1 x 12-15 (Light)
- Rounds 2-3 x 8-10 (Medium)
- Rounds 4-5 x 6-8 (Medium+)
- Rounds 6-8 x 3-4 (As heavy as possible)
- Bodyweight Squats x 10
MOVEMENT CIRCUIT A – 4 Rounds
60-90 seconds rest in between sets.
- 1 | 1.5 DB Front Rack Squat x 10-12 (Medium+)
Do a full squat then a half depth squat. This equals one rep. - Calf Raises x 15
- Wall Sit x 45 sec
MOVEMENT CIRCUIT B – 4 Rounds
60-90 seconds rest in between sets.
- Box Single Leg Hamstring Curl x 10-12 (each side)
- Standing Close Grip Band Row 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.
- Hollow Body Hold
- Kneeling Ball Slam
WARM UP
- 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
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
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)
- 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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