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 – 6 Sets
EMOM (Every minute on the minute)
- Conventional Deadlift against a band 6 x 3 (Medium+)
Every minute on the minute do 3 reps. Medium+ weight should be about 60-70% of your 1RM (rep max).
Movement Circuit – 4-30-10
4 Rounds / 30 seconds of work / 10 seconds rest. Perform exercise 1 for 30 seconds followed by 10 seconds of rest. Perform exercise 2 for 30 seconds followed by 10 seconds of rest, etc. Repeat for 4 rounds.
- Weighted Glute Bridge
- Squat / Side Lunge Complex
- KB March (alternate sides each round)
- Banded Dead Bugs
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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