Strength WOD
Lower Posterior Chain
Warmup / Shoulder Prehab
- Glute bridge x15
- Banded hamstring curl x15
- Walking lunges x10/leg
A) Pre-Fatigue
2 Sets
1.Single Leg Glute Bridge ×12/side
2.Banded Reverse Crunch ×20
B) Intensity Superset
1st min – Barbell Deadlift ×5 @21X1
2nd min – Split Squat Iso Hold w/ Pulse 20sec/leg
C) Strength Balance / Finisher
2–3 sets for quality:
1. DB Suitcase Lunge ×8/leg
2. Hollow Hold ×30s
3. Single Leg Standing Calf Raise ×12/side
Cooldown
- Pigeon stretch 1min/side
- Banded hamstring stretch 1min/side
- Breathing reset in 90/90 x2min
Log and Additional Details
A1) 50# dumbbell
A2) Blue band
B2) 30#/each
C1) 30#/each
C2) Bodyweight
C3) 30# dumbbell