LOWER BODY MAX EFFORT
Perform all reps and sets of each movement before moving on to the next (horizontal load). 3-5 minutes REST in between the strength sets. 1-2 minutes REST in between the other movements.
STRENGTH:
- BB Box Squat 5 x 5 (Heavy)
Perform 2-3 warm-up sets with 10-12 reps.
MOVEMENT:
- BB Deadlift -> RDL 3-4 x 10 (5-DL/5-RDL)
- Goblet Box Squat 3 x 12-15 (Medium+, each side)
- Single Leg (Elevated) Glute Hip Thrust 3 x 10 (each leg)
FINISHER CIRCUIT:
- Bodyweight Squats x 100
- Alternating Reverse Lunges x 100 (50 each leg)
CORE:
- Kneeling Band Pallof Press Combo 3 x 10 (each side)
WARM UP
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- KB Good Mornings x 20
- 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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