4-7-20 lower body focus conditioning


4 rounds of the following:

  • 30 secs burpees
  • 15 air squats or DB stiff leg deadlifts (choose squats if your hamstrings are sore from Monday's work)
  • 12 Bulgarian split squats (6 each side)
  • 30 sec broad jump
  • 15 hip thrusters
  • 12 jumping lunges or jump squats
  • 30 sec squat pulses (or level up and go max reps)


  • 5 min plank
    each time you break, do 30 banded abductors
    *scale this to 2 min plank if needed

End with, tabata abs & booty 4 rounds 30 secs work/10 secs rest of:

  • weight sit up to russian twist
  • banded fire hydrant to donkey kick (alternate legs each round)
  • around the world leg lift


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