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:
1×5 @ 40-50% of 5RM (rest :30-60)
1×3 @ 55-60% (rest :30-60)
1×2 @ 65-70% (rest :30-60)
4×5 @80% of tested 5RM; Rest 2-4 minutes
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. Follow the warm up and working %. So let’s say you used 50# db’s for your 5RM, you’d use 20’s, 25’s then 32.5’s or 35’s for your warm ups. 40# would be your working weight at 80%. But if you don’t have access to 32.5# db’s, I would recommend hitting you warm up at 30 or 35’s, whichever you feel better about. ALWAYS maintain the tempo.
Superset 1 -Three Times
Goblet squat – https://youtu.be/_OqNhWR3AnU x 12
High Plank – https://www.youtube.com/watch?v=SXJUwXrE9Rw x :30
Week three, we are increasing reps while keeping the weight the same and the same tempo of :03 descent to every squat. So stand, lower on a :03 count on every rep, then explode up. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush. If the plank is getting easy/ repetitive, lift a foot for :10-15.
Superset 2 – Three Times
Hip Thrust, B-Stance (DB/BB) – https://www.youtube.com/watch?v=-0NcIgLw8tM x 10 each
Bounce bounce push push- https://www.youtube.com/watch?v=PJHCSU3Pois x 6
Week three, we are adding reps while keeping the weight the same and same tempo- a :03 descent to every thrust. So lower on a :03 count on every rep, pause, then explode up. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush.
Circuit 3 – Three Times
Lying Hip Abductions – https://www.youtube.com/watch?v=lhEcVDAHuAU x 10 each + 5 pulse
Donkey Kicks – https://www.youtube.com/watch?v=uh3RDAIXAlI x 10 each + 5 pulse
Copenhagen Planks – https://www.youtube.com/watch?v=u7NeigwIfZs x 20 each
Scissor Kicks – https://www.youtube.com/watch?v=AbNhSS5kc3k x :20
Week three, lets do 10 lying hip abductions, each with a pause at the top, then hitting 5 little pulses at the top portion, then switch legs. On the donkey kicks, do the same.
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