Strength Lower

 

General Warm up

10 min @ easy pace

Then:

2×5 Wall Squat

2X10 Air Squat

2×5 Goblet Squat @ light weight

2×20 Meter Lunge

Then:

Back Squat Warm up

10 @ 45 lbs.

8 @ 65 lbs.

6 @ 95 lbs.

(5 @ 115 lbs. if using 135)

Then:

5 @ 95-135 #

5/5 Weighted Step-Up @ 2x 12-16 kg Kettlebell

90 Seconds Rest

(Beginner 95/12),( Intermediate 115/12),( Advanced 135/16)

Then:

20 (10/10) Walking Lunge @ Barbell weight (45#)

18 (9/9) Walking Lunge @ 55 lbs

16 (8/8) Walking Lunge @ 65 lbs

14 (7/7) Walking Lunge @ 75 lbs

12 (6/6) Walking Lunge @ 85 lbs

10 (5/5) Walking Lunge @ 95 lbs

8 (4/4) Walking Lunge @ 105 lbs

6 (3/3) Walking Lunge @ 115 lbs

4 (2/2) Walking Lunge @ 125 lbs

2 (1/1) Walking Lunge @ Max Effort (What you think you are capable of)

Then:

5/5 Turkish Get Up @ 20-45 lbs.

10 Leg Raise

5 Rounds

Then:

Cool Down

10 min easy cardio