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..
Hip Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x 5 each
Clamshells – https://www.youtube.com/watch?v=nyDD9j5U0P8 x 10 each
Glute Bridge with Band – https://www.youtube.com/watch?v=SF1z9obl3vM x 10
Set 1-
Back Squat – https://www.youtube.com/watch?v=Uv_DKDl7EjA&t=73s
Week 3, warm up to last week’s weight then perform 5×4 same weight as last week; rest 2-3 min between sets.
Superset 2 – Three Times
Bulgarian squats – https://www.youtube.com/watch?v=74BJLlBjamE x 10 each
Ab Rollouts on Stability Ball – https://www.youtube.com/watch?v=h_T-Lrk3SlY x 10
Week 3, RPE 9 on squats. Same weight as last week but add a :03 descent on each rep. Two DB’s by hips on squats. Add :03 pause on each rep on rollouts plus a full :10 hold on final rep.
Superset 3 – Three Times
Lateral step ups DB’s and KB’s – https://www.youtube.com/watch?v=u6ChZmW6x6g x 12 ea
Oblique hollow rocks – https://www.youtube.com/watch?v=wDpHzDsp6M8 x 12 each
Week 3, RPE ~8, two db’s at shoulders on step ups.
Set 4 – Three Times
Around the World Lunges – https://www.youtube.com/watch?v=cLG1Bli-sF8
Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo
Week 3, complete 6 ATW lunges each leg quickly (quality reps but MOVE) with bodyweight only, immediately into 12 skate hops each leg. Rest as needed, if needed.
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