2/9/2021 - Lower Body Strength

Feb 9: Focus: Lower Body


Warmup: (7.5 min)

3 Rounds: 30 sec ea. 30 sec recovery @ end of each round

BW squat

alt. reverse lunge

squat jack

skier lunge


90 sec instructor demo


8/6/4/8 (timecap: 12 min)

KB goblet squat to alt. step-up

Alt. jump lunge (ea)

DB static lateral lunge (ea)

*if finished row for distance*


90 sec recovery & instructor demo


15/12/10/8 (timecap: 22 min)

calorie row

jump squat

DB sumo squat

power band weighted bench hip thrusters

*if finished BW situp until time*


2 min recovery & instructor demo


6 min EMOM

00:00-00:45: sprinter sit-up

1:00-1:45: DB alt. forward lunge

2:00-2:45: max cal row

*repeat*


5 min cool down/stretch