If you’re looking to get a performance based lower body workout, this is the one!

8 Exercises
4 Supersets

Workout:

3 sets:
1a. Band Squats x 10 
1b. Bodyweight Cleans x 5

3 sets:
2a. Assisted Pistol Squats x 8E
2b. Reverse Lunge to Step Up Jumps x 6E

3 sets:
3a. Lateral Lunge to Curtsy Lunge x 8E
3b. Lateral Ski Jumps x 20

2 sets:
4a. Banded Romanian Deadlifts x 10
4b. Loaded Beast to Ape x 8

- Start on all fours, with arms stretched out on the floor
- Get into a loaded beast position
- Keep knees an inch off the ground
- Begin by push the hands into the ground and driving hips towards the ceiling
- Continue to unload through the spine and squeeze your glutes at the bottom of the movement
- Continue to squeeze shoulder blades together and drive chest and chin to ceiling
- Reverse movement back to starting position

Spinal Wave Unload

-Start in quadruped position, hips stacked on top of knees and shoulders stacked on top of wrists
-Begin by reaching through to either side and using the ground as an anchor to get deeper rotation on thoracic spine
-Bring the same arm back to the other side and reach with the elbow to create rotation on thoracic spine in the opposite direction
-Alternate L and R

Thread The Needle

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch

- Begin the movement in a deep squat position with hands placed on the ground between your legs or holding on to your feet (not shown)
- Keeping your hands on the ground (or feet), start to push the hips to the ceiling and attempt to lock out the knees to stretch the hamstrings
- Return to starting position

Russian Baby Makers

- Start by sitting in a straddle position
- Roll back by actively engaging your abs and touching as far back as your body allows
- Continue by rolling forward into a straddle and reach through with your arms

Rollback Reaches

Bands&Bodyweight Warm Up

- 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

Kettlebell Squats

- From kneeling position, use proper jumping mechanics (arm swing and hip drive)
- Explode onto a squat hold
- Lunge back to starting position

Bodyweight Clean

Superset #1

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Pistol Squat

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Explosively lunge back into starting position
- Transition directly into step up jumps 
- Repeat movement from starting position successively into desired repetitions

Reverse Lunge to Step Up Jumps

Superset #2

- Hold kettlebell in goblet position 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Step the same leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Work both sides

Kettlebell Lateral Lunge to Curtsy

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Lateral Ski Jumps

Superset #3

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

Kettlebell Deadlifts

- Begin in a loaded beast position, arms extended, hips pushed back into your heels
- Jump your feet to land just outside of your hands
- Release your hands from the ground as you transition into a squat hold
- Place hands back into their original position
- Hop your feet back to get back into loaded beast position

Contrast Training Legs 🏃🏻‍♂️ (Advanced)

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