Phase 3: 42min Lower Body Strength & Power
Spring Recomp Challenge
•
44m
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Bench/Couch
Workout:
A1. Seated Good Morning
A2. Pause Squat
B1. Bulgarian Split Squat
B2. Bench Supported Single Leg RDL
C1. Glute Bridge
C2. Feel Elevated Alternating Single Leg Hip Thrust
D1. Seated Squat Jump
D2. Broad Jump
D3. Wall Sprints
Up Next in Spring Recomp Challenge
-
Phase 3: 32min Upper Body & Core
Equipment:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Tall Kneeling Overhead Press
A2. Supinated Bent Over Cable Row
A3. Cable Bicep Curls
A4. 1/2 Kneeling Y Raise
B1. Forearm Plank with Single Arm Pull
B2. Deadbug with Pullover
B3. Hollow Hold with Upper Body Pulses -
Phase 3: 38min Full Body Strength & C...
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Inchworm to Pushup
A2. Front Loaded Reverse Lunge
A3. Jumping Jacks
B1. Sumo Squat
B2. Single Arm Lat Pulldown
B3. Resisted Skiers -
Phase 4: 35min Lower Body Strength & ...
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Riser (optional)Workout:
A1. Zercher Squat
A2. 1/2 Rep Bodyweight Squat
A3. Assisted Jump Squat
B1. Front Foot Elevated Split Squat
B2. Lateral Lunge to High Knee
C1. Cable Adductor
C2. Resisted Knee Drive