LOWER BODY / CONDITIONING
WORKOUT
Strength – 8 Sets
EMOM (Every minute on the minute)
- Banded Box Squat x 3 (Medium+)
Medium+ weight should be about 65% of your 1RM (rep max). If bands are not available, use 75% of your 1RM. Perform 3 reps every minute on the minute, for 8 sets.
Circuit A – 3 Rounds
30-60 sec REST in between rounds
- KB Swings x 25 (Medium)
- Single Leg Band RDL x 10 (each side)
- Toes Elevated Calf Raises x 15
Circuit B – 3 Rounds
30-60 sec minutes REST in between rounds
- Rear Foot Elevated Split Squat x 8-10 (each side)
- Banded Alphabet (both sides each round)
- 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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