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 OPTIONAL
Warm-Up Sets:
2×8 @ 40% (rest 1 min)
1×5 @ 50% (rest 1 min)
1×3 @ 60% (rest 1 min)
6×3 @ 50% of new 8RM, focusing on explosive speed (rest 90 sec)
Sumo Deadlift with Barbell – https://www.youtube.com/watch?v=odPCWog3iPs
Sumo Deadlift with Dual KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc
Circuit 1 – X Times
Barbell forward lunges (front rack) – https://www.youtube.com/watch?v=hCOT6-rESZE x 12 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 15-20 each
Week six, reps decrease so weight can increase. Rest as needed to go as heavy as possible. On the side bends, perform 3 sets of 20 or 4 sets of 15.
Superset 2 – X Times
Good mornings with a Barbell – https://www.youtube.com/watch?v=fAddem61yFQ x 8
OR Back rack DB Good mornings – https://www.youtube.com/watch?v=V45V8CJBLeI
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 6 each
Week six, reps decrease so weight can increase. Rest as needed to go as heavy as possible. Four sets on good mornings only.
Circuit 3 – Three Times
Single leg Hamstring curls – https://www.youtube.com/watch?v=lw6tZZR1e50 x 12 each
Frog bridges – https://www.youtube.com/watch?v=l-GRc338kgQ x 10, pause on each + :10 hold on final
Lying Leg Raises with Stability Ball – https://www.youtube.com/watch?v=v7Y8l6AUheI x 12
Opposite Toe Touches with SB – https://www.youtube.com/watch?v=6jCKpb0kCH8 x 15 each
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