5. FUNCTIONAL TRAINING – INTERMEDIATE – LOWER BODY
WARM UP 17 – 6 MINUTES
Complete the following 4 movements – 20 seconds on and 10 seconds off – three sets.
1. Bench Step Up – Step Down (3-5)
2. Single Leg Kick and Touch (4-6)
3. Squat with Body Weight (Pick up pace) (6-10)
4. Stability Ball Mountain Climbers (4-6)
CONDITIONING 17– 24 SETS IN 18 MINUTES
Complete 3 consecutive 30 second sets of each of the following 8 exercises with a 15 second rest between each set.
(Perform 3 sets of the 1st exercise before advancing to the next movement.)
1. Walking Lunge with Circle(3-5 a side)
2. Stability Ball Leg Curl (8-12)
3. 3 Squats 2 Jumps (3 – 4 sets)
4. Front Dumbbell Squat (8-12)
5. Diagonal Lunge *Alternate (5-8 full sets)
6. Standing Leg Extension (8-12)
7. Kelly Meyer (10-15)
8. Single Dumbbell Roman Chair Squat (8-12)