LOWER BODY MAX EFFORT (PUSH/PULL)
STRENGTH CIRCUIT
6 Rounds / 2-3 minutes REST in between rounds
- Barbell Box Squat
Rounds 1-3 x 8 (Medium+)
Rounds 4-6 x 5 (Heavy) - Alternating Reverse Lunges x 10 (Bodyweight; each side)
MOVEMENT CIRCUIT #1
3 Rounds / 60-90 secs REST in between rounds
3 Rounds / 60-90 secs REST in between rounds
- Single Arm/Leg RDL x 6 (Medium+; each side)
- Goblet Jump Squats x 8 (Light)
MOVEMENT CIRCUIT #2
3 Rounds / 60-90 seconds REST in between rounds
3 Rounds / 60-90 seconds REST in between rounds
- Loaded Front Lunges x 10 (each leg) – load w/ BB, KB or DB
Alternate: Loaded Split Squat (front leg elevated) - Box/Bench Hamstring Curls x 15 (Bodyweight)
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 of rest. Repeat for 4 sets.
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 of rest. Repeat for 4 sets.
WARM UP
- 2-3 Minute Row or Bike Ride
- Band Pass Throughs x 15
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Spider Lunge to T-Spine Rotation x 10 (each side)
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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