Web WOD | Tuesday, March 7, 2020

Pure Strength | #6


Author: Hannah Jo, Gahanna/John E. Bickley YMCA

Equipment: Mat optional, weight optional
Estimated Time to Complete: ~45-60 minutes

Get those legs ready to WORK!

Squat Set | 10 reps each exercise
Hip width squats
Hip width squat pulse
Wide squats
Wide squat pulse
Narrow stance squats
Narrow stance squat pulse
Sumo squats
Sumo squat pulse
Right leg on step squats
Right leg on step squat pulse
Left leg on step squats
Left leg on step squat pulse

120 second rest

Lunge Set | 10 reps each exercise
Alternating forward stepping lunges
Right lunges
Right lunge pulses
Left lunges
Left lunge pulses
Alternating backward stepping lunges
Right side lunges
Right side lunge pulses
Left side lunges
Left side lunge pulses
Curtsey lunge right
Curtsey lunge right pulses
Curtsey lunge left
Curtsey lunge left pulses
Right leg lunge to forward kick
Left leg lunge to forward kick

120 second rest

Leg Lift Set | 10 reps each exercise
Front leg lifts right
Front leg lifts left
Front leg lift pulses right
Front leg lift pulses left
Side leg lift right
Side leg lift left
Side leg lift right pulses
Side leg lift left pulses
Back leg lift right
Back leg lift pulses
Back leg lift left
Back leg lift left pulses

120 second rest

All 4’s Set | 10 reps each exercise
Fire hydrant right
Fire hydrant right pulses
Leg lifts knee bent right
Leg lifts knee bent right pulses
Leg lifts knee bent left
Leg lifts knee bent left pulses
Leg lifts knee straight right
Leg lifts knee straight right pulses
Leg lifts knee straight left
Leg lifts knee straight left pulses

120 second rest

Side Lying Set | 10 reps each exercise, then repeat on other side
Top leg lifts
Top leg lift pulses
Bottom leg lifts
Bottom leg lift pulses
Clam shell
Clam shell pulses
Suspended clam shell
Suspended clam shell pulses

Bridge Set | 30 seconds each exercise, then repeat
Dynamic bride
Bridge pulse
Bridge hold
Bridge hold knee pulse
 

 

Category: Workout of the Day