WOD Thursday & Friday “Step Forward, Step Back”
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Stability Ball Wall Squats: Start the workout with a single set of wall squats without weights. Begin with feet wide apart for 30 sec, rest for 5 sec, put the feet close together and go for another 30 sec, rest another 5 sec, put the feet wide apart, go down till the upper legs are parallel to the floor and hold for 10-15 sec (longer if you can).
2- Multi Angle Lunges: This a 4 part exercise. Start by stepping forward into a regular forward lunge, push back up to the start position and immediately perform a backward lunge, with the same leg. Push back up to the start position and step forward and outward. Push back up to the start position and step back and out. Come up to the start position and do the same 4 part movement on the opposite leg. Go back and forth trying for at least 5 reps per leg. Rest 25 sec, and repeat trying for another 5 reps per leg.
3- Wide Stance Squats: Just one extended timed set. Start with 45 sec, rest for 5 sec, then go for another 30 sec, 5 sec rest, and end with another 30 sec.
4- Good Mornings: Perform these with 1 leg forward, knee bent slightly, rear foot flat on the ground. 12-15 reps then switch legs and do another 12-15 reps. No need to rest in between, simply move back and forth, one leg to the other, 3 times for each leg. Although you can use dumbbells, a barbell across the back of the neck is preferable.
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.
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
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