Maria

Did this after a 4 mile run 😥 I will be hello tomorrow.

Anthony

Sled push hit the shoulders as well as legs.

Mark Miller

This workout kicked our butts! 🙌🏼 It was a different workout than we typically do- I love how the app and program changes it up 👊🏼💪🏼

Adam Livesay

Awesome WOD. Kind of a different exercises. I enjoyed it a lot Jeremy.
Instead of the sled I did lateral lunges 30s and KB swings 30s non stop for 10 min 💪🏻.

Carles

Killer! 🔥 It looked like I jumped into a pool after this workout.

Amazing workout. I’ve never done anywhere close to as many walking lunges or sled pushes in one workout as I did today. Super fun workout.

Caleb

Jack

Awesome workout with minimal equipment! Didn’t have access to a sled, so did a 10 minute goblet squat EMOM for replacement. 10 reps every minute. Went with a 100 and the last 5 sets were spicy 🌶

Ryan

Body weight and a sled....legs are toast! 🦵🏻🥵

Robert Jenkins

Andrew

Great workout.  I don’t have a sled to push, so what I did was use my Peloton Treadmill with the ‘Free’ walk function.  Not exactly the same but it did the trick.

Loved this one. Simple and effective. Substituted the sled pushes with lateral lunges and KB swings rotating every 30 secs at Jeremy’s suggestion. Felt great.

Jeff

Lower Body Mobility 

Walking Lunges 10 min non stop 
Rest 2 min 
Step Up 10 min non stop 
Rest 2 min 
Sled Push 10 min non stop

- Inchworms 2 minutes
- Elevated Pigeon Stretches 1 minute per side 
- Spiderman Steps 30 (15 per side)
- Bodyweight Squats 2 minutes

- Stand tall with your legs extended straight, but not locked out
- Bend over from the hips and touch the floor with your palms flat on the floor
- Keep your legs straight as you walk your hands as far forward as you can to a high plank position 
- Reverse the movement by walking your hands back to your feet, then straighten up to the starting position

Inchworm Walkout

- Find a flat raised surface, between the knee and hip height
- Place the lateral side of your lower leg against the raised surface parallel to your shoulders
- Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute
- Move around in this position with control going from one side to the other with both a vertical and leaning torso positions

Elevated Pigeon Stretch (R)

Elevated Pigeon Stretch (L)

- Start in a high plank position
- Step one foot forward and place it flat on the ground on the outside of your hand
- Return the foot to starting position and repeat with the opposite leg

30 Total reps (15R/15L)

Spiderman Steps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squats

Lower Body Mobility Prep

- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Drive through your front foot to return to standing
- Step forward with the same leg and repeat 
- Complete desired reps then repeat on the opposite side

Bodyweight Walking Lunges

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Slowly lower your foot back down (3-5 sec)
- Complete desired reps then repeat on the opposite side

Slow Bodyweight Step-ups

- Place the hands about halfway down the sled handles
- Assume a staggered stance, and lean forward so that your spine is parallel to the ground and your lower back is flat
- Your hips should be slightly elevated, and your elbows straight or bent, so your shoulders are almost touching the handles (just depends on the sled or personal preference)
- Keep your arms locked and begin aggressively driving forward with your legs
- Maintain a forward lean and push through the balls of your feet
- Core should remain engaged throughout the movement

Tuesday Lower Body 6/7 10 minutes sled -lunge -step up

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