WARM UP
Stretch and Roll Out:
Feet
Calves
Quads
Hamstrings
Groin
IT Bands
Hips/Glutes
Upper Back/Traps
WORKOUT
Complete 5 rounds of the first circuit and then 3-5 rounds of the second circuit.
CIRCUIT #1:
1 minute on, 1 minute off. Complete as many reps as possible in the minute.
Goblet Squat
CIRCUIT #2:
8-12 reps per side Single Leg Squats
8-12 reps per side Walking Lunges
15-20 reps Jump Squats
COOL DOWN
Stretch and Roll Out:
Feet
Calves
Quads
Hamstrings
Groin
IT Bands
Hips/Glutes
Upper Back/Traps
NOTES:
EXERCISE DESCRIPTIONS:
Goblet Squat – Take one kettlebell and turn it upside down, holding it on the bell. Set your feet between hip-width and shoulder-width apart. Keep the kettlebell in at your chest. Draw your belly button in toward your spine. Sit your butt back and keep your weight in your heels as you squat down. Keep your chest up and don’t let your back round forward. Sink your butt down as low as you can, keeping your heels on the ground. Then, driving through your heels, come back to standing. Do not lean or rock forward as you stand up. Come all the way up and squeeze your glutes at the top then sink back down. You may also do a double racked kettlebell front squat to make the weight heavier if you don’t have a single bell heavy enough. You can do front squat with a barbell or sandbag instead. Try to use as heavy a weight as possible, moving up or down but keeping your reps right around 20 per minute. If you do more than 22, go up in weight. If you complete fewer than 18, go down in weight.
Single Leg Squat – Choose a variation of the single leg squat that is right for you. Beginners may use a box step while more advanced lifters may use a doorway, TRX or XT straps for balance. If you can do a full pistol squat or use a plate weight to counter balance you, do that variation. Choose as hard a variation as you can do. To perform the basic single leg squat to bench, you will start by standing on one leg. Hold the other leg straight out in front of you. Lower yourself down until you are sitting on the box or table. Then driving off the heel on the ground, stand back up. Do not lean way forward or touch your raised foot to the ground. If you use a box, the more you allow yourself to sit down, the easier the move will be. The more you just lightly touch the box and come right back up, the harder the move will be. Also the lower the box you use or the lower down you go on any variation, the harder the move will be.
Walking Lunges – Stand up nice and tall with your feet together. Then step one foot forward and sink down as if kneeling on the ground. Drive back up to standing, pushing off the front heel. Step your back foot up to meet your front foot and then step forward with the other foot and sink down into a lunge again. Keep alternating lunges. Try to go right from one lunge into another without stopping in the middle. Add weights to make the lunges harder.
Jump Squats – Stand with your feet between hip-width and shoulder-width apart. Perform a shallow squat and explode as high off the ground as possible, reaching overhead and extending your body. Do not squat too low. If you drop too low in a squat, you will actually reduce your power. Beginners may need to rest between each rep; however, that doesn’t mean landing with your legs straight. You should never land with your legs completely locked. Bend your knees to help you absorb the impact of landing.To make the move harder, jump up and sink right back into the squat to repeat as quickly as possible. Really focus on a soft landing and then exploding quickly into as high a jump as you can.
