COVID-19 - April 7th, 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. Giant Set x 2 Rounds:



DB Front Squats x 10-20 Reps

Rest 10-15s

Goblet Squat x 8-20 Reps

Rest 10-15s

Goblet Reverse Lunges x 10-20 Reps (5-10/leg)

Rest 2-3+ min between rounds



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D. Alternate Movements x 3 Rounds:

First round lighter, then 2 heavier rounds



Single Leg DB Hip Thrust x Reps 30-20-10 (increasing difficulty) (weak leg)

DB Step Up x 30-20-10

Single Leg DB Hip Thrust x Reps 30-20-10 (increasing difficulty) (strong leg)

DB Step Up x 30-20-10

Rest 2-3 min between rounds



E. 2 Rounds

1 minute max 1 1/4 Squat Jumps

1 minute max Jump Lunges

1 minute max Air Squats

1 minute max Reverse Lunges