Lower Body Max Effort
STRENGTH
6 SETS / 2-3 minutes REST in between sets
- Barbell or Trap Bar Deadlift
- Sets 1-3 x 8 (Medium+)
- Sets 4-6 x 5 (Heavy)
- Knee Jump -> Vertical Jump x 5
Alternate: Knee Step Up -> Vertical Jump
MOVEMENT SET #1
4 SETS / 1-2 minutes REST in between sets
- Single Arm/Leg RDL -> Front Lunge x 6 (each side)
- Heel Elevated Goblet Squats w/ 2 sec pause x 8
MOVEMENT SET #2
4 SETS / 30-60 seconds REST in between sets
- Goblet Lateral Band Walks x 10 (each direction)
- Goblet Jump Squats x 5
CORE 4-30-10
4 SETS / 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. Perform exercise 3 for 30 seconds followed by 10 seconds rest. Repeat for 6 sets.
WARM UP
- 2-3 Minute Jump Rope or Bike Ride
- Band Pass Throughs x 15
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Spider Lunge to T-Spine Rotation x 10 (each side)
- High Knees x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Kneeling Hip Flexor 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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