LEGS / CORE
WORKOUT
Circuit A – 6 Rounds
1-3 minutes REST in between rounds
- Alternating BB Reverse Lunge
- Rounds 1-2 x 10-12 (Medium+)
- Rounds 3-6 6-8 (Heavy)
- 1 + 1/4 DB Front Squat x 10-12 (Medium+)
- DB Calf Raises x 12-15
Circuit B – 5 Rounds
1-3 minutes REST in between rounds
- DB Goblet Squat x 6-8 (Heavy)
- Elevated Heel Goblet Squat x 6-8 (Heavy)
Finisher – 6-20-10
6 SETS / 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, then move to the next 2 exercises.
WARM UP
- 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)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
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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