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..
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x 5
Forward Fold Knee Straightens – https://www.youtube.com/watch?v=TsL2ZMHfnbw x 5 each
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x 10, pause :02 on each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each, pause :02
Primary Lift – Conventional Deadlift (3” block pull)
Deadlift (conventional; 3” block pull) – https://www.youtube.com/watch?v=F6cZbkUOBiI
Warm-Up:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
1 @ RPE 8
Working Sets:
5 x 4 @ 77–80%
Primary Lift – DB Deadlift from Blocks
DB Deadlift from blocks – https://www.youtube.com/watch?v=L0V1_znPA7Q
Warm-Up:
8 @ RPE 5
5 @ RPE 6
3 @ RPE 7
2 @ RPE 8
Working Sets:
5 x 6 @ 77–80%
Superset 1 – X Times
Pause Squats with DB’s and KB’s – https://youtu.be/1P0Ubql1WDQ x 8
Side Plank on Forearm – https://www.youtube.com/watch?v=6g7QVAfxHPs x :30 each
Week 4, reps decrease so weight increases on squats. Each pause should be TWO FULL SECONDS. Add a fourth set to squats only.
Circuit 2 – X Times
Curtsy Step Down – https://www.youtube.com/watch?v=Jtoq9TCPGo0 x 8 each
HP Knees to same elbows – https://www.youtube.com/watch?v=GDnwgmg1MzA x 8 each
HP knees to opp elbows – https://www.youtube.com/watch?v=GDnwgmg1MzA x 8 each
Week 4, reps decrease on step downs so add weight. Add a fourth set to step downs only. Control the descent on all curtsy step downs; hold weight any way you prefer. Go slow on all planks.
Circuit 3 – Three Times
Bulgarian Squat Jumps – https://www.youtube.com/watch?v=4u82Yg58NbU x 8 each*
Hollow Hold – https://www.youtube.com/watch?v=TyNsZtBS8C0 x :20
Hip Flexor Holds with KB – https://www.youtube.com/watch?v=vm030Jpv23w x 8 each
Good mornings (DB in front) – https://www.youtube.com/watch?v=V45V8CJBLeI x 12
Take your time between reps, resetting each time on jumps working on getting high but also keeping your body under control. Do 4 squat jumps on your right with light weights in each hand, then drop those weights and go right into 4 bodyweight only. Do the same thing on the other leg, then go right into your hold while heart rate is slightly elevated.
For the hip flexor, prioritize getting your knee high over using weight/ heavier weight, and pause at the top of each rep for a full stop. If you feel good about this, try adding weight for week 4. Good mornings are also slow and controlled maintaining your brace and add a pause in the bottom of each rep.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Standing figure four – https://www.youtube.com/watch?v=LvHMoeXx3zY x 1 min each