Warm Up/ Dynamic Stretches – ONE 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 tow rocks – https://www.youtube.com/watch?v=B71P0pF4_bQ x 15-20 each
Dynamic pigeon – https://www.youtube.com/watch?v=B71P0pF4_bQ x 10-15 each
Windshield wipers – https://www.youtube.com/watch?v=B71P0pF4_bQ x 10 each way
Band bridge – https://www.youtube.com/watch?v=B71P0pF4_bQ x 10
Set 1-
Box Jumps – https://www.youtube.com/watch?v=OmhGiC7Q_CY
OR Squat jumps – https://youtu.be/9CvmxJPXWHo
Week 1, complete 3×3 box jumps for height/ quality. Perform each as single reps. Rest for ~1 min after the first set. Perhaps increase height set to set. RPE ~6-7 as far as height aim. You should feel confident. If no box/ plates to jump to, perform squat jumps for height, resetting between reps.
Superset 2-
Back squat (pause) – https://www.youtube.com/watch?v=-79SHuREDdk
Deadbugs – https://www.youtube.com/watch?v=N5LZs76RTKo
Week 1, complete 5×5 working sets, ascending on each set. You can take a couple warm up sets of 3-5 reps, but once you get to the working sets, RPE should be between 6-8 RPE. Rest 2-3 min between working sets. On dead bugs, perform 4×5 on each, just between your working sets AS part of your rest periods. Focus on connection to pelvic floor and trunk.
Superset 2 – Three Times
One DB at chest split squats – https://www.youtube.com/watch?v=Aq43nF2tdtc
Low Side Plank Twist – https://www.youtube.com/watch?v=jYu89rGkSMM
Week 1, 8 reps each side, both movements. RPE ~7-8 each as you find the appropriate weights on new movements.
Circuit 3 – Three Times
Suitcase DB/KB Deadlift – https://www.youtube.com/watch?v=IrGPtgS67UE
Wallsit – https://www.youtube.com/watch?v=tUS5zVbAZDk
Lying leg raises – https://www.youtube.com/watch?v=Z9Ym26LGlrA
Scissor Kicks – https://www.youtube.com/watch?v=AbNhSS5kc3k
Week 1, complete 8 each on suitcase deadlifts right into your :20 wallsit. If bodyweight is really easy on these, hold your weight any way you prefer. Then for the abs, it’s :30 total. You will do one lying leg raise, at the bottom one scissor kick each leg on top, then back up. RPE ~7.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Double Pigeon – https://www.youtube.com/watch?v=OR2RpY6ntKA x :90 each