SHOP THE BAND BAR
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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
    32:36
    Phase 3: 32min Upper Body & Core

    Phase 3: 32min Upper Body & Core

    Equipment:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    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...
    38:41
    Phase 3: 38min Full Body Strength & C...

    Phase 3: 38min Full Body Strength & C...

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    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 & ...
    34:35
    Phase 4: 35min Lower Body Strength & ...

    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

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