8. FUNCTIONAL TRAINING – INTERMEDIATE – LOWER BODY

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

1. Skaters (tempo)
2. Skiers with or without weight (tempo)
3. Medicine Ball Around the World (3-5)
4. Heel Touch Running (tempo)

CONDITIONING 20– 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. Figure 4 Squats (8-12)
2. Open Squat to Dumbbell Shoulder Press (6-10)
3. Static Curtsy Squats (8-12)
4. 3 Squats 2 Jumps (3 to 4 full sets)
5. Prone Opposite Hand and Foot Reach (6-10)
6. Dumbbell Pick Up Drop Off (good tempo)
7. Wall Sits (time)
8. Stability Ball Pass Off Hands to Feet (4-8 total)

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