Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Lower Focus Workout

Warm up:
Kneeling Split Squat with Dowel behind shoulders – for hip flexors 5,4,3,2,1 L/R
Then jumping split squat for 10 L/R
Suck wind for a minute….

Followed by Kneeling Split Squat with light/moderate Kettlebell in clean (front leg) 5,4,3,2,1 L/R
Workout:
1. Double bell Front Squat x 10 with moderate bells
2. Kneeling Split Squat with same bell x 5,4,3,2,1 L/R (Do a Dragon style Stationary Split lunge if you know what they are)
3. Then Heavy bell GS Deadlifts: Two handed x 10 then immediately 1 hand x 10 L/R (same bell)
Repeat sequence above x 3 sets increasing bell size each set.

Heavy 1 hand Snatch off of floor (put bell behind your feet) x 5 L/R
X 5 minutes
Rest as needed…..

Jumping Split Squats x 10 (or Slosh Pipe Back Squats x 25)
Superset with Heavy 1 legged Deadlifts x 10 reps L/R
X 2- 3 sets

If Time: 100 Sandbag Squats - any kind you like…..

Fyi ~ If you're going to Whine about it, I'm going to turn the music up....LOL!
Enjoy! Liberty