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 5 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
Deadlift – 15 Reps
Weighted Sumo Squats – 10 Seconds
Sumo Squat into Upright Row – 15 Reps
Weighted Sumo Squats – 10 Seconds
Circuit 2
Stiff Leg Deadlift into Lateral Raise – 15 Reps
Inside Heel Touches – 10 Seconds
Suitcase Lunge – 15 Reps
Squat with Transverse Punch – 10 Seconds
Circuit 3
Stiff Leg Deadlift into Clean and Press – 15 Reps
Inside Heel Touches – 10 Seconds
Hip Thrusts – 15 Reps
Squat with Transverse Punch – 10 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.