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..
Ankle rocks – https://www.youtube.com/watch?v=B71P0pF4_bQ x 20 each
Dynamic pigeon – https://www.youtube.com/watch?v=B71P0pF4_bQ x 10-15 each
Hip rotations – https://www.youtube.com/watch?v=B71P0pF4_bQ x 20
Band bridge https://www.youtube.com/watch?v=B71P0pF4_bQ x 10, pause on each
Deadbugs – https://www.youtube.com/watch?v=B71P0pF4_bQ x 10 pause on each
Pause Squats, Bodyweight – https://youtu.be/1P0Ubql1WDQ x 5
Squat jumps – https://youtu.be/9CvmxJPXWHo x 5, pause on each in the bottom, jump as high as possible, reset between each rep
Primary Lift – Pause Squat
Warm-Up Sets:
1×8 @ RPE 4 (~30-40%; rest ~:30-60)
1×5 @ RPE 5 (~50%; rest ~:30-60)
1×3 @ RPE 6 (~65%; rest ~:60)
1×2 @ RPE 7 (~75%; rest ~:90)
1×1 @ RPE 8 (~85%; rest ~:90+)
3×3 @ 88-90% of 3RM (rest 3-4 min between sets)
Back squat (pause) – https://www.youtube.com/watch?v=-79SHuREDdk
Pause Squats with DB’s and KB’s – https://youtu.be/1P0Ubql1WDQ
Your warm ups can follow the exact %, rest times and/or RPE. If you are doing this with DB’s, use a tempo of :03 descent, a :03 full stop at the bottom and a :03 ascent. Follow the warm up RPE’s always using this tempo.
Superset 1 -Three Times
Back rack BB Reverse lunge – https://www.youtube.com/watch?v=bP2K6-7elvQ x 10 each
OR Reverse Lunges; Two DB/KB at hips –
Torso Rotations – https://www.youtube.com/watch?v=oKK8w-xrSRw x 12 each
Weight placement changes this week on lunges and reps go back to 10. Can you go heavier than previous weeks?
Superset 2 – Three Times
Cossack Squats (One DB/KB at chest) – https://www.youtube.com/watch?v=PYykw2KF0E4 x 8 each
Russian Twists – https://www.youtube.com/watch?v=-f3MRsb_WhA x 14 each
On the Cossack squats, focus on range of motion over weight. Take it down to bodyweight and assist yourself to get all the way down to the bottom and assist yourself up. If you cannot keep your foot flat on the floor, place a small plate under your heel so you can press through your heel to stand to build more glute/ hamstring strength and remove pressure from your knee. Alternate or not, but range of motion is the focus. Reps decrease in week 3 so you can increase weight.
Circuit 3 – Three Times
Bench Hop Overs Feet Apart – https://www.youtube.com/watch?v=30iaRbhrMGs x 10 each
OR Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo
Squat Hold – https://youtu.be/ajx_W6jeHWg x :20
Side Plank on Forearm – https://www.youtube.com/watch?v=6g7QVAfxHPs x :30 each
Situps (knees bent) – https://www.youtube.com/watch?v=TbIWHi_CWB4 x 10
Get EXPLOSIVE on the plyo movement then go immediately into the squat hold, which time decreases this week so hold a weight at your chest. This will be the final week of side planks on forearms.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Hip Flexor Stretch In Lunge – https://www.youtube.com/watch?v=NP0AJ9RUNTU x :60 each