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 Rotations in a Squat – https://www.youtube.com/watch?v=hPZ3igh80Mc x 5 each
Thoracic Spine Rotation in Squat – https://www.youtube.com/watch?v=xsgZlda7CkE x 5 each
Set 1 – X Times
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
Your RPE in week 1 should be about a 9. This isn’t necessarily an 8 rep max, but if it ends up being, that’s fine. But reps 7 & 8 should feel very heavy.
Superset 2 – Three Times
Two hand single leg RDL – https://www.youtube.com/watch?v=UOqYXJ4A968 x 8 each
Ab Rollouts with Barbell – https://www.youtube.com/watch?v=CuhvuhU7Kt0 x 10
OR Ab Rollouts on Stability Ball – https://www.youtube.com/watch?v=h_T-Lrk3SlY
Week 1 has all new movements so go by feel here, working toward a rate of perceived exertion at about 70-80% (RPE 7-8.) If you want to do these with a barbell you can.
Circuit 3 – Three Times
Single arm front rack walking lunges – https://www.youtube.com/watch?v=i_zeOZPhJwI x 8 each leg
Reverse Crunches w/ a Twist – https://www.youtube.com/watch?v=vaOSkzY_KyI x 6 each
High Plank Knees to Elbows – https://www.youtube.com/watch?v=GDnwgmg1MzA x 6 each
Week 1 has all new movements so go by feel here, working toward a rate of perceived exertion at about 70-80% (RPE 7-8.) Perform 4 lunges on each leg then switch arms. Pause on each knee to SAME side elbow
Circuit 4 – Three Times
Squat jumps – https://youtu.be/9CvmxJPXWHo x 5 (each for height, reset between each)
OR Box Jumps – https://www.youtube.com/watch?v=OmhGiC7Q_CY
Medball Toe Taps – https://www.youtube.com/watch?v=b24NLOv_T8o x 5 each
Wall sit (one DB/KB at side) – https://www.youtube.com/watch?v=tUS5zVbAZDk x :10 each
Weighted Marching (One DB/KB at side) – https://www.youtube.com/watch?v=wdDVUyI2MIE x 10 each leg, each side
Week 1 has all new movements so go by feel here, working toward a rate of perceived exertion at about 70-80% (RPE 7-8.) Don’t come off the wall to switch hands on the wall sit, hold the full :20 no rest. Squat or box jumps are one at a time, reset between each and try to get as high as possible. Go right into the weighted marching holding the same weight at your side for ten marches with each leg then switch arms for ten more each leg. Rest as needed to get as high as possible on jumps.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Calf Stretches – https://www.youtube.com/watch?v=qE-W1Ympwp0 x :30 ea stretch, ea side
Seated butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x 1 min