Attack on Titan, Lower Body Madness(wk4 #2)

warm up

3 rounds

:25 duck walks

:25 toe walks

3 rounds

:25 frankensteins

:25 bodyweight lunges

3 rounds

:25 lateral walk with band

:25 inchworm with band

3 rounds

:25 glute bridge on bench

:25 good mornings

4 rounds (2 on each side)

25 m lateral sled pull

Workout

6 rounds

:30 barbell squats (moderate to moderate light weight)

:60 rest

1:00 leg curls (light to moderate light)

6 rounds

10 barbell lunges (heavy/ 5 on each side)

10 lunges (body weight)

:60 rest

1:00 leg curls (light to moderate light)

6 rounds

8 goblet squats

16 body weight squats

:60 rest

1:00 leg curls (light to moderate light)

6 rounds (3 on each side)

:25 lateral band walk (each side)

:25 rest

Conditioning (optional)

10:00 cardio (your choice/ walk, run, row, bike)

Services

Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.

Sample of Simulated attack

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