WOD Thursday & Friday “Stepping it Up & Back”
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1a- Barbell squats. Begin with no resistance and perform a warm-up set for 45 sec. Then, using weight, perform 12-15 reps, pausing slightly at the bottom position of each rep. Remove the weight and move immediately into:
1b- Back Step lunges. The key to this exercise is movement speed. The step back should be slow, with the torso leaning slightly forward until the trailing foot touches the ground. Alternate legs, back and forth, for 45 sec. Rest 25 sec and repeat. On the second grouping, the initial warm-up set of Squats is not necessary.
2a- Stability ball wall squats. Using either dumbbells or a kettlebell (in a sumo position), start with enough weight to perform 8-12 reps, pausing at the bottom position. Move immediately into:
2b- Obstacle/Platform hops. Either jumping over an object or onto an elevated platform is what we’re after with this exercise. The goal is to squat way down and “explode” upward and over the obstacle or onto the platform. Do not use hand weights in this exercise. Go for 30 sec, minimizing the rest between each “hop”. Rest at least 20 sec before the repeating the combo.
3- Walking lunges. After the 2 previous combos, take a long walk doing lunges. On each step forward, bring the knee high and raise up on the back toes. Simply do an extended set for at least 40 sec.
4- Glute 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.
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