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..
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
1 @ RPE 8.5
Build to New 1RM:
1 rep @ RPE 9
1RM attempt + Optional second attempt if first rep is solid
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
Build to New 5RM:
5 reps @ RPE 9
5RM attempt + Optional second attempt if first set moves well
Circuit 1 – X Times
Alternating curtsy lunges – https://www.youtube.com/watch?v=GhoX0ouuijo x 8 each
Superman High Plank – https://www.youtube.com/watch?v=tX4hlsP-L5k x :30
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 15 each
Week 4, reps go down so weight can go up on lunges. Add a fourth set to these only.
Superset 2 – X Times
Standing glute medius raise – https://youtu.be/DnK45uX7f4Y?si=gj8XAyaTXFQjbBud x 12 each
Tall kneeling halos – https://www.youtube.com/watch?v=Gr-GCc9iaDY x :20 each way
Week 4, maintain weight and reps but add a fourth set to the glute raises.
Circuit 3 – Three Times
Jumping Lunges – https://www.youtube.com/watch?v=b8J4wW0ClhY x 6 each
Wall sit – https://www.youtube.com/watch?v=tUS5zVbAZDk x :20
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8 x 12
Go right into the wall sit with your heart rate elevated. Bodyweight only or add weight anyhow if you want. Focus more on the lunges being high and getting a good landing, don’t rush them to get them over with. Work on being explosive. Log your weight if you used it otherwise just log 0 for bodyweight. Week 4, hold light weights on your lunges and wall sit and keep a pause on each v-up.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Couch Stretch – https://www.youtube.com/watch?v=uy5O9_MzQ7Q x 1 min each