WOD Friday – Quad Killer
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Walking Lunges. 2 sets 60 sec on/20 sec rest. Remember to keep the torso upright!!!
2- Kettlebell Sumo Squats. 2 sets 45 sec on/10 sec rest. Go wide on these and don’t lock the knees at the top.
3- Stiff Leg Dead Lift Combo. We’re going to do a 2 part combo for 3 sets. First part is 45 sec on, feet shoulder width apart, second part, put one leg forward 30 sec on, then switch legs, 30 sec on. Rest 15 sec between combo sets. Both dumbbells and kettle bells work great for this exercise.
4- BOSU Side Squats. 2 sets – 60 sec on, rest 15 sec, then 45 sec on. The key is to begin with both feet starting on the bosu, stepping off one side then another, sinking down deep, hips back, arms out in front.
5- Stability Ball Wall Squats. 2 sets 45 sec on/20 sec rest. At this stage of the workout, concentrate on smooth, controlled movements. Limit the range of motion to the bottom and mid-range.
6 – TRX Hamstring Curls. Laying falt on your back with ankles in TRX grips, lift your body off the ground. Keep body lifted (with just shoulder blades on ground) and bring your heels in towards your glutes. Repeat motion for 30sec.
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!