11. FUNCTIONAL TRAINING – INTERMEDIATE – LOWER BODY

WARM UP 23 – 6 MINUTES
Complete the following 4 movements – 20 seconds on and 10 seconds off – three sets.

1. Bench Step Up – Step Down (No Weight) (3-5)
2. Single Leg Kick and Touch (4-6)
3. Squat with Body Weight (Pick up pace) (6-10)
4. Stability Ball Mountain Climbers (4-6)

CONDITIONING 23– 24 SETS IN 18 MINUTES
Complete 3 consecutive 30 second sets of each of the following 8 exercises with a 15 second rest between each set.
(Perform 3 sets of the 1st exercise before advancing to the next movement.)

1. Walking Lunges (use weight) (8-12 total)
2. Kettle Bell Good Morning (8-12)
3. Standing Leg Extension (8-12)
4. Side to Side Plank and Reach (4-8)
5. Dumbbell Straight Leg Dead Lift with Upright Row (6-10)
6. Standing 1 Legged Hamstring Curl (8-12)
7. Dumbbell Pick Up and Drop Off (tempo)
8. Bridge Glute Pump (on ground) (8-12)

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