LOWER BODY / CONDITIONING
WORKOUT
Strength – 4 Rounds
1-2 minutes REST in between rounds
- Banded Barbell RDL x 8 (Medium)
Medium weight should be about 50% of your 1RM (rep max). If bands are not available, use 75% of your 1RM. - Side Step Ups x 5 (each side)
Circuit A – 3 Rounds
30-60 sec REST in between rounds
- 1 + 1/4 DB Front Squat x 10-12 (Medium)
- DB Vertical Jumps x 10
- Toes Elevated Calf Raises x 15
Circuit B – 3 Rounds
30-60 sec minutes REST in between rounds
- Band Resisted Front Step up x 5 (each side)
Alt: BB Front Step up - Banded Side Bends x 15 (each side / heavy band)
- Wall Sit x 45 sec
Finisher – 3 Rounds
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)
- Banded Good Mornings 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
- Kneeling Hip Flexor Stretch x 60 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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