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
1 @ RPE 9
Working Sets:
4–5 x 1 @ 90–93%
3 x 2 @ 70% (FAST, crisp reps)
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
1 @ RPE 9
Working Sets:
4 x 4 @ 85–88%
3 x 6 @ 70% (explosive intent)
Superset 1 – Three Times
B-stance RDL’s (two db’s) – https://www.youtube.com/watch?v=EBWHUgYCkZ8 x 10 each
Side Plank on Forearm – https://www.youtube.com/watch?v=6g7QVAfxHPs x :25 each
Week 3, add a :03 descent on each RDL.
Circuit 2 – Three Times
DB/KB Lateral step ups – https://www.youtube.com/watch?v=u6ChZmW6x6g x 12 each
Two OH KB Sit ups – https://www.youtube.com/watch?v=M0Ybi2kArwQ x 12
Boat pose – https://www.youtube.com/watch?v=7ur7rlkqxQs x :15
Circuit 3 – Three Times
Banded Marching Glute Bridge – https://www.youtube.com/watch?v=ItRAYam6Ctk x 12 each
Donkey Kicks – https://www.youtube.com/watch?v=uh3RDAIXAlI x 12 each
Seated hip abductions – https://www.youtube.com/watch?v=nRpq5k9wb_4 x 12
Low Plank Hip Dips – https://www.youtube.com/watch?v=dLhwi7ADoXw x 12 each way
Week 3, after your marching bridges add a :10 bridge hold. Add a full stop pause and squeeze at the top of each donkey kick. Add a pause on each hip abduction.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Pyramid Pose – https://www.youtube.com/watch?v=Da-tbFeTEhc x 1 min each