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  • gamefaceent212

License to Lower Body (wk 5 #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

:35 db stiff leg deadlift

:35 leg curls

:35 rest


6 rounds

:35 leg extensions

:35 goblet squats

:35 rest


6 rounds

:35 lateral band walk while holding med ball (or 20 lb db)

:35 glute bridge on bench (55 lb dumbbell)

:35 rest


6 rounds

:35 lateral step (keep foot on box)

:35 lateral step (keep foot on box)

:35 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.

Check out the SABRE brand for safety products

Check out Advocare for Supplements


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