3/9/2021 - Lower Body Strength

"March 9: Focus: Lower Body


Warmup: 9 min

Pick drill x1 min each length

then

:30 sec R leg only row

:15 sec to switch legs

:30 sec L leg only row

then

4 min row @ spm 20-23


2 min instructor demo


9-15-21-15-9 (18 min)

DB front squat

DB stiff leg D/L

DB overhead L-sit sit-up

*if finished row for distance*


2 min recovery & instructor demo


20 min AMRAP

1,000m row (just once)

5 ea. DB rev lunge to step over

10 bench DB hip thrusters

15 jump squats

10 total alt. lateral lunges

5 ea. Banded (around toes) Bench reverse plank psoas march


5 min cool down/stretch"