WORKOUT

This work­out serves as Day 1 of our Pow­er­ful with Tasha 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Focus & Ben­e­fits: The low­er body con­tains the largest mus­cles in the body and, there­fore, the great­est poten­tial for quick­ly notice­able strength and pow­er increas­es. Not only does the low­er body serve as a sta­bi­liz­ing fac­tor for increased range of motion among oth­er areas of the body (upper body, core), it’s also the source of force pro­duc­tion and explo­sive­ness for total body mul­ti-joint ath­let­ic per­for­mance. In this work­out, we alter­nate between mod­er­ate­ly heavy/​heavy lift­ing and pow­er-for­ward move­ment pat­terns to build strength and prac­tice using this strength to move with increased speed, effi­cien­cy, and precision.

Equip­ment: You’ll need your mod­er­ate­ly heavy and heavy weight selec­tions rel­a­tive to what you typ­i­cal­ly use for low­er body strength work­outs. Keep in mind that the formatting/​sequencing of the work­out along with the inclu­sion of pow­er-focused exer­cis­es might affect your typ­i­cal weight choic­es. You might also want a mat for the cool-down and/​or as a buffer between the floor and your weights.

Tips & Help­ful Infor­ma­tion: The pur­pose of the EMOM struc­ture for the strength super­sets is to encour­age heav­ier lift­ing with each sub­se­quent round of each set (the goal rep counts decrease as you progress through the rounds). Because you’ll have one-and-a-half min­utes (as opposed to the stan­dard one minute) to com­plete a low rep range of two exer­cis­es each EMOM, your goal isn’t to move as quick­ly as pos­si­ble but to focus on mov­ing with inten­tion and good form while chal­leng­ing your weight loads. Start round one of each EMOM with your mod­er­ate­ly heavy weights and, if pos­si­ble, increase your weights dur­ing both rounds two and three to end each super­set with a close approx­i­ma­tion of your ​“goal” weights.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This work­out is rat­ed as a lev­el 4 because of the over­all structure/​formatting, the coor­di­na­tion and base­line strength required to do the pow­er moves as writ­ten, and the high ener­gy demand from your low­er body mus­cles need­ed to com­plete the work­out. To decrease the inten­si­ty of this rou­tine, decrease your weights and/​or omit the explo­sive ele­ment of the pow­er moves. You can also decrease your goal reps for any of the EMOM super­sets to make the work­load feel more manageable.

Clos­ing Notes: If you’re not accus­tomed to includ­ing pow­er ele­ments in your fit­ness train­ing, take your time ini­tial­ly and mas­ter the move­ment pat­terns before adding weight or increas­ing the speed of exer­cise exe­cu­tion. All in all, this work­out should be a fun and chal­leng­ing sweatfest!

WORK­OUT
Warm-Up: 30 sec per exer­cise, no rest between exer­cis­es (6:00)
‑Hip Open­er + Knee Hug – R
‑Hip Open­er + Knee Hug – L
‑Leg Swings (forward/​back) – R
‑Twist­ing SL Dead­lift – R
‑Reverse Lunge + Knee/​Calf Raise – R (bal­ance)
‑Leg Swings (forward/​back) – L
‑Twist­ing SL Dead­lift – L
‑Reverse Lunge + Knee/​Calf Raise – L (bal­ance)
‑Alt. Lat­er­al Lunges
‑Blastoff Squat + Over­head Arm Swing
‑For­ward Hop + Backpedal (mid-tem­po, small ROM – Range of Motion)
‑High Knees (mod­er­ate tempo)

***30 sec off***

My Weights - Mod­er­ate­ly Heavy/​Heavy (not a rec­om­men­da­tion, just a reference):
‑Range: 20 lbs. (9.1 kg) to 40 lbs. (18.1 kg)

EMOM For­mat: 1:30 per round, 3 rounds. Com­plete the list­ed num­ber of reps of exer­cise 1 then exer­cise 2 for each round.
Burnout For­mat: 30 sec on / 30 sec off / 3 rounds

EMOM Super­set #1: Reps Per Round = ¹⁰⁄₈ / 6 (4:30)
‑Front Squat
‑Dead­lift (RDL)

***30 sec off***

Pow­er Burnout Round #1: (2:30)
‑Ski­er Swings (option: use 1 weight)

***30 sec off***

EMOM Super­set #2: Reps Per Round = ¹⁰⁄₈ / 6 (4:30)
‑Reverse Lunge – R (option­al pro­gres­sion: racked hold – same side)
‑Reverse Lunge – L (option­al pro­gres­sion: racked hold – same side)

***30 sec off***

Pow­er Burnout Round #2: (2:30)
‑Alt. Reverse Lunge Knee Dri­ve + Clean (option: seg­ment the moves, omit knee drive)

***Water Break***

EMOM Super­set #3: Reps Per Round = ¹⁰⁄₈ / 6 (4:30)
‑Nar­row Squat
‑Alt. Lat­er­al Lunges (reps total)

***30 sec off***

Pow­er Burnout Round #3: (2:30)
-(body­weight) Broad Jump + Backpedal (option: mul­ti­ple small­er hops)

***30 sec off***

Con­di­tion­ing Fin­ish­er Com­plex – Lad­der-Up AMRAP: start with 2 reps, increase by 2 reps each round (3:00)
‑Clean
-(weights racked) Reverse Lunge (reps total)
-(unrack weights) Deadlift
‑Nar­row Squat

Cool-Down: approx. 30 sec per stretch (approx. 5:00)
‑Hip Circles
‑Pyra­mid Hamstrings/​Hip Hinge Stretch – R
‑Pyra­mid Hamstrings/​Hip Hinge Stretch – L
‑Wide/​Sumo Stance Deep Squat Stretch
‑Down-Dog + Runner’s Lunge w/​Tor­so Rota­tion – R (World’s Great­est Stretch – WGS)
‑Down-Dog + Runner’s Lunge w/​Tor­so Rota­tion – L (World’s Great­est Stretch – WGS)
-(Rollup to Stand­ing) Shoulder/​Trap Rolls
‑Knee Hug + Ankle Rota­tions – R
‑Knee Hug + Ankle Rota­tions – L
‑Chest Open­er + Wrist Rotations