LOWER BODY DYNAMIC EFFORT
WORKOUT
Circuit A – 8 Rounds
Rep counts in each position. For example, Round 1 would be 60 reps: 20 with 2″ lift, 20 with 1″ lift and 20 flat surface. Rest 60-90 secs between rounds.
- Elevated DB/KB Goblet Squat – 2″ lift, 1″ lift and flat
- Round 1 x 20 – Bodyweight
- Round 2 x 15 – Medium
- Round 3 x 12 – Medium+
- Rounds 4-5 x 8 – Heavy
- Rounds 6-8 x 5 – As Heavy as Possible
Movement Circuit A – 4 Rounds
No REST between exercises, 60-90 seconds REST between rounds
- BB Alternating Reverse Lunges x 8-10 (each side / Medium)
- DB RDL x 10-12 (Medium+)
Movement Circuit B – 3 Rounds
No REST between exercises, 60 seconds REST between rounds
- Seated Dynamic Box Jumps x 5
- Banded Single Leg RDL x 10 (alternate sides each round)
- Straight Arm Band Pulldown 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.
- Side Plank with Rotation (alternate sides each round)
- Weighted Crunch
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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