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 Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 5 each
Kang squat – https://youtu.be/UFJabWJZnzg x 5 (in sumo stance)
Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo x 3 each
On the skate hops, be explosive. Try to get as far as you can, but stick the landing. Don’t go fast – reset between EVERY rep.
Primary Lift – Sumo Deadlift
Warm-Up Sets:
1×5 @ 40-55% of 5RM (rest :30-60)
1×3 @ 45-55% (rest :30-60)
1×2 @ 55-65% (rest :30-60)
1×2 @ 65-75% (rest :30-60)
8×2 @ 80% of tested 5RM, focusing on speed and perfect form; Rest: 30-60 seconds.
Sumo Deadlift with Barbell – https://www.youtube.com/watch?v=odPCWog3iPs
Sumo Deadlift with Dual KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc
If you are using db’s to deadlift, use a tempo of :03 ascent, a :01 full stop at the top and a :03 descent with a :01 full stop at the bottom. Follow the warm up and working %. So let’s say you used 50# db’s for your 5RM, you’d use 25’s, 30’s then 35’s for your warm ups. ALWAYS maintain the tempo here.
Circuit 1 – Three Times
Barbell forward lunges (front rack) – https://www.youtube.com/watch?v=hCOT6-rESZE x 10 each, alternating
OR DB’s by shoulders – https://www.youtube.com/watch?v=s5bI4KNrMbU
Side bends (DB/ KB) – https://www.youtube.com/watch?v=2j9TOp_8vjg x 15 each
Week four, reps come back down to 10 on lunges and move to the front rack. Side bends stay the same – perhaps increase weight.
Superset 2 – Three Times
Good mornings with a Barbell – https://www.youtube.com/watch?v=fAddem61yFQ x 10
OR Back rack DB Good mornings – https://www.youtube.com/watch?v=V45V8CJBLeI
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 esach
Week four, remove tempo on good mornings, decrease reps and try to increase weight.
Circuit 3 – Three Times
Single leg Hamstring curls – https://www.youtube.com/watch?v=lw6tZZR1e50 x 10 each
Frog bridges – https://www.youtube.com/watch?v=l-GRc338kgQ x 10
Lying Leg Raises with Stability Ball – https://www.youtube.com/watch?v=v7Y8l6AUheI x 8
Opposite Toe Touches with Stability Ball – https://www.youtube.com/watch?v=6jCKpb0kCH8
Week four there are some movement changes. On the leg raises/ crunches, perform 1 lying leg raise with the ball and once it’s in the air, perform one opposite toe touches with each hand.
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 :60 each