LOWER BODY DYNAMIC EFFORT / CONDITIONING
WORKOUT
Strength A – 6 Sets
45 sec rest between sets.
- DB Squat Jump + Box Jump x 3
These are explosive reps.
Strength B – 6 Sets
EMOM (Every minute on the minute)
- Band-resisted Front Squat 6 x 3 (Medium)
Every minute on the minute do 3 reps. Use a band with light-medium resistance. These are explosive reps, use the 4-2-1 tempo.
Movement Circuit – 4 Rounds
Rest 60 sec between rounds.
- Landmine RDL x 10
- DB Reverse + Front Lunge x 10 (each side; Medium)
- KB Swings x 25 (Medium)
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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