Lower Body Storm

Warm up (5 sets :25 on :25 off)

• Light rack deadlift/ high rotation

• Band walk/ good morning

• Side to side lunge/ hamstring scoops

• Spider-Man stretch/ super man

Workout

Round 1 (5 rounds :30 on :30 off)

• Rack deadlift (moderate weight)

• rear foot elevated lunge 10 reps no rest

• glute bridge with band glute activation

• Heel elevated goblet squat

  
  

Round 2 (3 rounds :30 on :30 off)

• Sumo deadlift (moderate weight)

• Staggered squats 10 reps no rest

• Sandbag squats

• Calve raise

Sources:

Basic Self Defense/ Simulated attacks:

facebook.com/AJselfdefense

IG: Ajtucker00

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