COVID-19 - April 13th, 2020 - Lower

Day 1 – Lower Body

Part A and B repeat week to week. Track these metrics



A. Rear-Foot Elevated Split Squats

3 x 8-25 per leg

Rest as needed between legs

(elevate foot on chair/couch as needed)



***If you have access to a barbell and squat rack:

Pause Back Squats for 3 x 6-12 Reps



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B. Single-Leg DB RDL

3 x 8-25 per leg

Rest as needed between legs



***If you have access to a barbell:

Stiff-Legged Deadlifts for 3 x 6-12 Reps



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C. Single Leg Squat on Box or Bench (scaling below)

Reps 12-10-8 (increasing difficulty; per leg)

Rest as needed to ensure quality sets



Scaling for Single-Leg Squat



Single Leg Squat to riser

Bench or Box “Lowers” (with band or holding a pole/wall for support)

Single Leg Squat (hand assisted)



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D. Alternate Core Movements x 2 Rounds:



30-Seconds Lying Windshield Wipers (scale with bent knees)

Rest 30 seconds

30-seconds Overhead DB Sit-ups

Rest 1:30 between rounds



E. Dropset x2

DB Split Squat x-12

Split Jumps x20 seconds

Rest 2 then repeat other leg



F. AMRAP 5 Mins

10 Goblet Squats

20 Single Leg Hip Thrust

50 Frog Pumps