Web WOD | Thursday, April 2, 2020

Pure Strength | #4


Author: Brooke, Gahanna/John E. Bickley YMCA

Equipment: Sturdy chair, mat optional
Estimated Time to Complete: ~30 minutes, depends on # of sets desired

This workout aims to target the legs and core. Complete the workout then start again from the top! For a longer workout that challenges the lower body, perform a third set. To keep the heart rate up, this workout incorporates a lot of getting down on to the floor and getting back up. If this is a barrier to completing the workout well, feel free to do the exercises in an order that works better for you!

Set 1 
Left leg chair pistol squats, 12 reps
30 sec recovery
Glute bridges left leg on chair, 12 reps
30 sec recovery
Right leg chair pistol squats, 12 reps
30 sec recovery
Glute bridges right leg on chair, 12 reps
60 sec recovery

Set 2
Split stance squat left, 12 reps
30 sec recovery
Clamshells left, 20 reps
30 sec recovery
Split stance squat right, 12 reps
30 sec recovery
Clamshells right, 20 reps
60 sec recovery

Set 3
Sumo squats, 15 reps
30 sec recovery
Donkey kick left, 20 reps
30 sec recovery
Sumo squats, 15 reps
30 sec recovery
Donkey kick right, 20 reps
60 sec recovery

Set 4
Calf raises, 25 reps
30 sec recovery
Adductor leg raises left, 20 reps
30 sec recovery
Calf raises, 25 reps
30 sec recovery
Adductor leg raises right, 20 reps
60 sec recovery

Set 5
Lateral lunges left, 12 reps
30 sec recovery
Double jackknife left, 12 reps
30 sec recovery
Lateral lunges right, 12 reps
30 sec recovery
Double jackknife right, 12 reps
60 sec recovery

Category: Workout of the Day