Workout Wednesday - Current Lower Body Workout for the Gym

Lower Body - 62 minutes

Warmup - 30 secs ea.

Leg Swings (15 secs per leg)

Butt Kicks
Horizontal Arm Swings

Lateral Squat

Wall Ankle Mobilization
Seal Jacks

Strength

Dumbbell Squat - 3 sets x 12 @ 20lbs
Dumbbell Squat to Bench - 3 sets x 12 @ 20lbs

One-Arm Dumbbell Swing - 2 sets x 15 @ 20lbs
Dumbbell Goblet Squat - 2 sets x 15 @ 20lbs

Cable Pull Through - 2 sets x 15  @ 35lbs
Glute Bridge - 2 sets x 16

Conditioning - 3 circuits x 30 secs ea.

Push-Up to Plank

Dumbbell Alternating Bench Press @ 15lbs

Jump Squat

Prisoner Squat

Cardio

Stationary Bike - 19 mins w/ 2 min cool down @ level 10

Cool Down - 30 secs ea.

Lying Quad Stretch
Hip Flexor Stretch
Abductor Stretch
Hamstring Stretch
Glute Stretch
Soleus Stretch
Quadriceps Stretch
Lying Glute Stretch