50min Explosive Lower Body
Intermediate
•
50m
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Towel or X Heavy Resistance Band
Workout
A1. Front Squats
A2. ISO Hold Squats
A3. Jump Squats
B1. Resisted Step Ups
B2. ISO Hold Lunge
B3. Static Lunge Jumps
C1. RDL with Hip Resistance
C2. Banded Sprints
Up Next in Intermediate
-
43min Pull 1
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Sumo Deadlift
B1. Single Arm Lat Pulldown
B2. 1/2 Kneeling High Bar Row
C1. Wide Grip Row
C2. Wide Grip Hammer Curl
D1. Face Pull -
50min Full Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- RiserWorkout:
A1. 1.5 Rep Back Squat
A2. Horizontal Chest Press
B1. Squat Hold with Row
B2. Pallof Press with Rotation
C1. Toe Elevated RDL
C2. Cable Upright Row
C3. Plank with Resisted Walkouts
D1. Band Assisted Pistol Squats
D2.... -
45min Intermediate Lower Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Bench
- Door AnchorWorkout:
A1. Resisted Hinge
A2. Zercher Squat
B1. Bulgarian Split Squat
B2. RDL
C1. Single Leg Hip Thrust
C2. Hip Thrust
C3. Seated Banded Abduction