WOTW May 21st - May 26th

Lower Body Day!

 

Dumbbell Reverse Lunge; 3 sets of 5.

Notes: The goal here is to perform eat set holding one dumbbell equal to 40% of your total bodyweight.

 

Dumbbell Reverse Lunge Eccentrics; 3 sets of 3.

Notes: While holding dumbbells equivalent to your bodyweight, perform 3 eccentric/negative reps per leg. Slowly lower yourself to the ground, and at the bottom portion of each rep drop the dumbbell’s and perform the concentric/standing portion of the reps unloaded.

 

Bulgarian Split Squats; 3 sets of 7 reps.

 Notes: These can be performed holding dumbbells, kettlebells, and even a barbell if preferred. I personally used kettlebells and at the completion of the 7th rep, put down the kettlebells and performed plyometric jumps off one leg from the same split stance.

 

Staggered Stance RDL Superset w/ TKE Superset w/ Single Leg Curl on sliders; 3 sets of 10 reps each.

Notes: All of these exercise are unilateral in nature, and therefor the circuit can be performed all one sided/one leg before switching to the other side/leg, or the can be done alternating sides/legs.