Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 10 each
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg x 10 each
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each with a pause
Primary Lift – Sumo Deadlift
Warm-Up Sets:
1×8 @ RPE 4 (easy, warm-up weight, control tempo; rest ~1 min)
1×5 @ RPE 5 (solid effort, but not taxing, slightly faster tempo; rest ~1-2 min)
1×3 @ RPE 6 (starting to feel weight, move fast; rest ~1-2 min)
1×2 @ RPE 7 (Stay explosive; rest ~1-2 min)
1×1 @ RPE 8 (building confidence, explode up; rest ~2-3 min)
5RM Test: Work up to 5 reps at RPE 10.. Take 2–3 attempts with 2-3 minutes of rest between.
Sumo Deadlift with Barbell – https://www.youtube.com/watch?v=odPCWog3iPs
Sumo Deadlift with Dual KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc
If you are using db’s to deadlift, use a tempo of :03 ascent, a :01 full stop at the top and a :03 descent with a :01 full stop at the bottom. ALWAYS maintain the tempo.
Superset 1 – FOUR Times
Goblet squat – https://youtu.be/_OqNhWR3AnU x 8
High Plank with Opposite Arm/ Leg Extended – https://www.youtube.com/watch?v=GF5xr03HS74 x :10 each
Week six, reps decrease so weight can increase. Rest as needed to go as heavy as possible.
Superset 2 – X Times
Hip Thrust, B-Stance (DB/BB) – https://www.youtube.com/watch?v=-0NcIgLw8tM x 8 each
Bounce bounce push push- https://www.youtube.com/watch?v=PJHCSU3Pois x 9
Week six, reps decrease so weight can increase. Rest as needed to go as heavy as possible. Four rounds on hip thrusts only.
Circuit 3 – FOUR Times
Lying Hip Abductions – https://www.youtube.com/watch?v=lhEcVDAHuAU x 10 ea with pause
Donkey Kicks – https://www.youtube.com/watch?v=uh3RDAIXAlI x 10 ea w/ pause
Copenhagen Planks – https://www.youtube.com/watch?v=u7NeigwIfZs x :20 each
Lying leg raises – https://www.youtube.com/watch?v=Z9Ym26LGlrA +
Scissor Kicks – https://www.youtube.com/watch?v=AbNhSS5kc3k x :20
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x :90