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..
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Hip Rotations in a Squat – https://www.youtube.com/watch?v=hPZ3igh80Mc x 5 each
Thoracic Spine Rotation in Squat – https://www.youtube.com/watch?v=xsgZlda7CkE x 5 each
Set 1 – Three Times
Front squat with KB or DB – https://youtu.be/91jVBja_5HU x 10
Week 1, you found a heavy set of 8. This week you are going to increase your weight from last week’s 3×10 @ 80-ish%. You are aiming to get 8 reps on each set, but 6 reps will be fine IF you have increased your weight. Rest as needed. RPE ~ 9.
Superset 2 – Three Times
Two hand single leg RDL – https://www.youtube.com/watch?v=UOqYXJ4A968 x 8 each
Ab Rollouts with Barbell – https://www.youtube.com/watch?v=CuhvuhU7Kt0 x 10
OR Ab Rollouts on Stability Ball – https://www.youtube.com/watch?v=h_T-Lrk3SlY
Week 3, reps decrease, but we are going to add a :03 ascent and descent to every rep. RPE ~8.Possibly increase weight or try to maintain. Add a pause in the extension of each rollout.
Circuit 3 – Three Times
Single arm front rack walking lunges – https://www.youtube.com/watch?v=i_zeOZPhJwI x 12 each leg
Reverse Crunches w/ a Twist – https://www.youtube.com/watch?v=vaOSkzY_KyI x 6 each
High Plank Knees to Elbows – https://www.youtube.com/watch?v=GDnwgmg1MzA x 6 each
Week 2, let’s keep the weight the same, or possibly increase, but reps go up. (RPE 8-9.) Perform 6 lunges on each leg then switch arms. Pause on each knee to SAME side elbow
Circuit 4 – Three Times
Squat jumps – https://youtu.be/9CvmxJPXWHo x 5 (each for height, reset between each)
OR Box Jumps – https://www.youtube.com/watch?v=OmhGiC7Q_CY
Medball Toe Taps – https://www.youtube.com/watch?v=b24NLOv_T8o x 6 each
Wall sit (one DB/KB at side) – https://www.youtube.com/watch?v=tUS5zVbAZDk x :20 each
Weighted Marching (One DB/KB at side) – https://www.youtube.com/watch?v=wdDVUyI2MIE x 10 each leg, each side
Squat or box jumps are one at a time, reset between each and try to get as high as possible. Don’t come off the wall to switch hands on the wall sit, hold the full :40 no rest. Go right into the weighted marching holding the same weight at your side for ten marches with each leg then switch arms for ten more each leg. Rest as needed to get as high as possible on jumps. This week’s goal is to increase weight from week 2.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Calf Stretches – https://www.youtube.com/watch?v=qE-W1Ympwp0 x :30 ea stretch, ea side
Seated butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x 1 min