Total Isolation Series: Lower Body

Warm-up*:

Every Minute On the Minute (EMOM):

Minute 1: 10 Squats

Minute 2: 15 Squats

Minute 3: 20 Squats

Minute 4: 25 Squats

Minute 5: 30 Squats

*Less than 1 Month

Minute 1: 5 Squats

Minute 2: 10 Squats

Minute 3: 15 Squats

Minute 4: 10 Squats

Minute 5: 5 Squats


Down Dog to Runner's Lunge & Twists


Main Workout

Option 1 > 3 Months: 2 Rounds Not for Time

20 Box Step-ups R

20 Box Step-ups L

20 Lateral Box Step-ups R

20 Lateral Box Step-ups L

20 Stability Ball Glute Bridges

20 Banded Side-Steps R

20 Banded Side-Steps L

20 Single Leg Iso Quad Step Downs R

20 Single Leg Iso Quad Step Downs L


Option 2 < 3 Months: 2 Rounds Not for Time

14 Box Step-ups R

14 Box Step-ups L

14 Lateral Box Step-ups R

14 Lateral Box Step-ups L

14 Stability Ball Glute Bridges

14 Banded Side-Steps R

14 Banded Side-Steps L

14 Single Leg Iso Quad Step Downs R

14 Single Leg Iso Quad Step Downs L


Option 3 < 1 Month: 1 Rounds Not for Time

10 Box Step-ups R

10 Box Step-ups L

10 Lateral Box Step-ups R

10 Lateral Box Step-ups L

10 Stability Ball Glute Bridges

10 Banded Side-Steps R

10 Banded Side-Steps L

10 Single Leg Iso Quad Step Downs R

10 Single Leg Iso Quad Step Downs L


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


Post number of rounds and thoughts to comments


Yeeouch!



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1/2 Specter+Box Jumps

Warm up: 30 Jumping Jacks Resistance Band Chest/Shoulder Circles Yoga Worms 30 Jumping Jacks Lunge Twists R & L Then complete one of the following options: Option 1 > 3 Months For Time: 10-9-8-7-6-5-4

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