Warm Up/ Dynamic Stretches – Three Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Knee over toe rocks – https://www.youtube.com/watch?v=L2myhnV573Q&t=201s x :20-30ea
Hip Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x 5 each
Air squat – https://youtu.be/dHcOVV2Pn-U x 5 (:03 pause in bottom, explode up)
Thoracic Spine Rotation in Squat – https://www.youtube.com/watch?v=xsgZlda7CkE x 5 each
Primary Lift – FSQ to Box
Front squat (to box) – https://www.youtube.com/watch?v=7xe2n0BXpI4&t=47s
Warm-Up:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
1 @ RPE 8
Working Sets:
5 x 3 @ 77–80%
4x 4 @ 70%
Primary Lift – DB FSQ to Box
Front squat (to box, DB’s) – https://www.youtube.com/watch?v=o8R9B1t-Kv0
Warm-Up:
8 @ RPE 5
5 @ RPE 6
3 @ RPE 7
2 @ RPE 8
Working Sets:
5 x 6 @ 75–78%
4 x 8 @ 70%
Superset 1 – X Times
Sumo Deadlift with Dual KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc x 8
Bounce bounce push push- https://www.youtube.com/watch?v=PJHCSU3Pois x 6
Week 4, reps decrease on deadlifts so add weight and add a fourth set to these only. RPE 9-10.
Circuit 2 – Three Times
Lateral lunges – https://www.youtube.com/watch?v=lDf0mp2nc3s x 8 each
Flutter Kicks on Back – https://www.youtube.com/watch?v=0cJFBKPCumQ x :30
Opposite Toe Touches w/ extended legs – https://www.youtube.com/watch?v=pTw1AujGibQ x 15 each
Week 4, lunges decrease in reps so add weight. RPE ~8-9.
Circuit 3 – FOUR Times
SB Hamstring curls – https://www.youtube.com/watch?v=lw6tZZR1e50 x 10
SL Bridge on SB- https://www.youtube.com/watch?v=0EO-h8lp0ko x 10 each
Stir the Pot on SB – https://www.youtube.com/watch?v=nXxXaQU_An8 x :10 each way
- :10 hold low plank on SB
Week 4, add a fourth round.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Lizard Lunge – https://www.youtube.com/watch?v=ExGBCZHmn3M x :60 each