WORKOUT

This work­out serves as Day 8 of our Pow­er­ful with Tasha 10-Day Chal­lenge but can be used as a stand­alone work­out anytime!

Focus & Ben­e­fits: Low­er body train­ing is often syn­ony­mous with pow­er train­ing, as this area of the body con­tains the largest mus­cles with the biggest capac­i­ty to pro­duce force with a quick­ness. In this com­pre­hen­sive ​“leg day” work­out, we chal­lenge our weight loads with the half EMOM for­mat and push the tem­po dur­ing the EMOM and AMRAP burnout rounds. Remem­ber that the low rep goals of a half EMOM are meant to encour­age you to lift toward the heav­ier end of your weight ranges while keep­ing the con­di­tion­ing effect of the work­out mod­er­ate­ly high. Because the work­ing inter­vals are 30 sec­onds long as opposed to the stan­dard minute, you’ll be in near­ly con­tin­u­ous motion while push­ing the weight loads. Thus, this work­out is great for improv­ing both mus­cu­lar strength and endurance.

Equip­ment: You’ll need your range of mod­er­ate­ly chal­leng­ing to chal­leng­ing weight selec­tions along with an option­al mat to act as a buffer between your weights and the floor.

Tips & Help­ful Infor­ma­tion: Reserve at least sev­en to 10 sec­onds at the end of each half EMOM inter­val for weight switch­ing and to act as a brief respite between moves (fin­ish your goal reps with this amount of time to spare). Remem­ber that you’re work­ing towards increas­ing your weights rather than just speed of com­ple­tion dur­ing these cir­cuits. Your focus will shift towards tra­di­tion­al EMOM goals and for­mat­ting dur­ing the fin­ish­er. Alter­na­tive­ly, treat the mid-work­out AMRAP as a mini marathon ver­sus a sprint, keep­ing your efforts con­sis­tent­ly mod­er­ate but man­age­able to fill the major­i­ty of the three min­utes with move­ment and min­i­mal breaks.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed as a lev­el 4 due to the advanced for­mat­ting, exer­cise sequenc­ing, and pow­er-for­ward exer­cis­es. Slow down your cadence, decrease your range of motion, decrease your weights, and/​or omit any ele­ments of the mul­ti­com­po­nent moves that are par­tic­u­lar­ly cum­ber­some for you.

Clos­ing Notes: We tend to sweat and huff and puff a lot with low­er body work­outs because our leg mus­cles are the most ener­gy demand­ing mus­cles of the body. With time, you’ll accli­mate to these high­er ener­gy demands and become com­fort­able with the dis­com­fort just as you will also grow accus­tomed to unfa­mil­iar move­ment pat­terns with con­tin­ued con­sis­tent practice.

WORK­OUT
Warm-Up: 30 sec per exer­cise, no rest between exer­cis­es (6:00):
‑Hip Open­er + Quick Quads Stretch – R
‑Hip Open­er + Quick Quads Stretch – L
‑Leg Swings (forward/​back + lat­er­al­ly) – R
‑Twist­ing SL Dead­lift – R
‑Reverse Lunge + Split Squat – R
‑Leg Swings (forward/​back + lat­er­al­ly) – L
‑Twist­ing SL Dead­lift – L
‑Reverse Lunge + Split Squat – L
‑Alt. Curt­sy Lunges
‑Ski­er Swing + Calf Raise
‑Squat Jack Touch­downs (mod­er­ate tempo)
‑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: 30 sec­onds per exer­cise / goal reps per 30-sec­ond inter­val = 4 – 6 reps. Com­plete 30 sec­onds of each exer­cise, no struc­tured rest between inter­vals. Rest 30 sec­onds after com­plet­ing all three exer­cis­es before start­ing the next round. Com­plete three rounds of each EMOM.

EMOM #1: (5:30)
‑Split Racked/​Neutral Grip Reverse Lunge – R
‑Split Racked/​Neutral Grip Reverse Lunge – L
‑Nar­row Squat

***30 sec off***

EMOM #2: (5:30)
‑SL Kick­stand Dead­lift – R
‑SL Kick­stand Dead­lift – L
‑RDL + Tra­di­tion­al Dead­lift Combo

****30 sec off***

Strength + Pow­er Con­di­tion­ing Com­plex – AMRAP: 5 reps per exer­cise (3:00)
‑Ski­er Swings
‑Nar­row Squat + Clean
-(body­weight) Heel-to-Glute Squat Jumps

***Water Break***

EMOM #3: (5:30)
‑SL Kick­stand Off­set Front Squat – R
‑SL Kick­stand Off­set Front Squat – L
‑Front Squat

***30 sec off***

EMOM #4: (5:30)
‑Split Squat – R (oppo­site arm holds weight)
‑Split Squat – L (oppo­site arm holds weight)
‑Alt. Curt­sy Lunges (reps total)

***30 sec off***

Strength + Pow­er EMOM Fin­ish­er: Start­ing goal reps = 4 (5:00)
‑Weight­ed Burpee + Clean

Cool-Down: approx. 30 sec per stretch (approx. 5:00)
‑Stand­ing Quads/​Hip Flex­ors Stretch + Wrist Rota­tions (oppo­site hand) – R
‑Stand­ing Hamstrings/​Hinge Stretch – R
‑Stand­ing Quads/​Hip Flex­ors Stretch + Wrist Rota­tions (oppo­site hand) – L
‑Stand­ing Hamstrings/​Hinge Stretch – L
-(inch­worm into posi­tion) Down-Dog + Feet Pedals
‑Half Pigeon – R
‑Adduc­tor Rock – L
‑Half Pigeon – L
‑Adduc­tor Rock – R
‑Child’s Pose