LOWER BODY DYNAMIC EFFORT / CONDITIONING
WORKOUT
Strength A – 8 Sets
EMOM (Every minute on the minute)
- Seated Dynamic Box Jumps x 3
These are explosive reps, wear a weighted vest if possible.
Strength B – 4 Sets
90 seconds rest between sets
- Front Band Resisted Sumo Deadlift x 10 (Medium+)
Movement Circuit – 3-4 Rounds
30-60 sec REST in between rounds
- Rear Foot Elevated Split Squats x 10 (each side)
- KB Swings x 25 (Medium+)
- Banded Alphabet (both sides each round)
- Toe Elevated Calf Raises x 25
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.
Find WODs by Tag
This site shares general fitness, nutrition, and health information for educational purposes only. It is not medical advice. Always consult a qualified health professional before starting any new program. Use of this content is at your own risk.