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MAxKR Program

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Week 1 Day 1

KaLinda March 18, 2022

Lower Body Warm Up

Circuit 1

DB Lunge Dynamic
3 Sets for 12 Reps 10 Sec Each

Wall Half Kneeling ISO Hold
3 Sets • 30 Each 

Plank Walkouts
3 Sets • 8 Reps 

DB Lunge Dynamic

Wall Half Kneeling ISO Hold

Plank Walkouts

Circuit 2

DB Split Position SL RDL Dynamic/ISO 
3 Sets for 12 Reps 10 Sec Each

All Four Hip CARs
3 Sets • 30 Each 

Wall Leg Lowers
3 Sets • 8 Reps 

DB Split Positions SL RDL Dynamic/ISO

All Four Hip CARs

Wall Leg Lowers

Circuit 3

DB Heels Elevated Goblet Squat
3 Sets for 12 Reps • 10 Sec

Goblet Shifts
3 Sets • 8 Reps Each

Glute/Ham Walkouts
3 Sets • 8 Reps 

DB Heels Elevated Goblet Squat

Goblet Shifts

Glute/Ham Walkouts