WOD Thursday & Friday “Leg Insanity”
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Kettle bell Sumo squats. Begin with 10-12 reps, drop the weight by approx. half and continue with another 12-15 reps. Take a few deep breaths and using no weight, proceed with 45 sec of body weight squats. Keep the range of motion limited to the bottom and mid range on this last part. Rest for 10 sec and repeat the drop set 1 more time.
2- Stationary lunges, alternating. Begin with 10-12 reps, drop the weight by about half and continue for another 8-10 reps. Drop the weight completely, stand up and perform wide stance body weight squats (yes, more squats) for 45 sec, just like the previous exercise. Rest for 15 sec and repeat. If you are highly conditioned, perform the body weight squats as jumps.
3- Stiff leg dead lift combo. Begin with feet shoulder width apart and perform 12-15 reps, using either dumbbells or a barbell. Drop the weight only slightly, put one foot forward and repeat for 10-12 reps, change feet and do another 10-12 reps.d sets. Now, put the feet wide apart and perform 45 sec of the exercise with lighter weight. Rest 10 sec and repeat once.
4- Stability ball wall squats. Instead of drop sets, finish the routine with 2 timed sets of 50 sec on/10 sec rest. Try using the medicine ball in place of the stability ball for an interesting modification.
5- Glute/Ham kickbacks with rubberband. Perform 2 timed sets 45 sec on for each leg, rest 10 sec and repeat. The key here is to keep the knees slightly bent, not locked out. Standing up straight will put more stress on the glutes, whereas leaning forward will shift some of the stress onto the hamstring group.
With only minimal rest periods this is a brutal routine… Have fun!!
To learn how to design and deliver effective workouts with confidence to clients, enroll in our 2-Week Personal Training Certification course! Complete the web form to the right to request more information now!