LOWER BODY PUSH/PULL – MAX EFFORT
WORKOUT
STRENGTH CIRCUIT – 8 Rounds
2-3 minutes REST in between rounds
- Wide Stance BB Box Squat
- Rounds 1 x 10-12 (Medium)
- Rounds 2-3 x 8-10 (Medium+)
- Rounds 4-5 x 6-8 (Heavy)
- Rounds 6-8 x 3-4 (As heavy as possible)
- Band Assisted Squat Jumps x 5
MOVEMENT
60-90 seconds rest in between sets and exercises. You will use Horizontal Loading which means you perform all of the sets of one exercise before moving on to the next.
- Horizontal Band Resisted RDL 5 x 8 (Medium+)
- Banded Single Leg Extensions 3 x 12-15 (each side)
- Front Rack – Front Foot Elevated Split Squats 4 x 6-8 (each side / Medium)
- Band Lat Pulldown 3 x 20
CORE – 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.
- Med Ball Slam
- Elbow Plank
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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