Dynamic Warm Up
Repeat 2 times – 30 seconds per move
Butt Kickers
Frankensteins
Hamstring Scoops
Quad Pulls
Knee Pulls
Spiderman Stretch with Rotation
Glute Bridges (Double Leg)
Glute Bridges (Single Leg)
Day 22 Demonstration Video - Lower Body
Each circuit is divided into 4 exercises.
Complete all exercises back to back before taking a full 90 rest.
Repeat each circuit 3 times before moving on to the next circuit.
Pick a resistance weight that challenges you within the given repetitions.
The last few reps of your strength exercises should be extremely challenging to complete.
Circuit 1
Goblet Squat – 15 Reps
Football Squats – 30 Seconds
Stiff Leg Deadlift – 15 Reps
Football Squats – 30 Seconds
Circuit 2
Lunges with Shoulder Press – 15 Reps
Chair Jumps – 30 Seconds
Lateral Lunges with Bicep Curl – 15 Reps
Squat with Transverse Punch (No Weight) – 30 Seconds
Circuit 3
Alternating Step Ups with Bicep Curl – 15 Reps
Football Squats – 30 Seconds
Bulgarian Squat (No Weight) – 30 Seconds per leg
Alternating High Knees – 30 Seconds
Foam Rolling and Stretching
After your workout, foam roll for 10 minutes and stretch your lower body for 20 minutes. This will help to decrease DOMS (Delayed Onset Muscle Soreness). Use videos below as a guide.