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 – Three Times
Front squat with KB or DB – https://youtu.be/91jVBja_5HU x 10
Week 1, you found a heavy set of 8. Week 2 you did 3×10 @ 80-ish%. Week 3 you tried to get 8 reps on each set, but 6 reps will be fine IF you have increased your weight. Week 4 we are going to do 3×10 again at 85% of week 1’s weight. Rest as needed. RPE ~ 9.
Superset 2 – Three Times
Two hand single leg RDL – https://www.youtube.com/watch?v=UOqYXJ4A968 x 10 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 4, we are going to maintain a :03 ascent and descent to every rep but increase reps to 10. Aim to maintain weight. RPE ~9. Add a :10 hold on the final rep of rollouts.
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 8 each
High Plank Knees to Elbows – https://www.youtube.com/watch?v=GDnwgmg1MzA x 8 each
Week 4, we are going to use two db’s for your lunges. 8 each leg. DB’s in front rack.
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 :20
Wall sit (two DB/KB at side) – https://www.youtube.com/watch?v=tUS5zVbAZDk x :30
Weighted Marching (One DB/KB at front rack/ One overhead) – https://www.youtube.com/watch?v=wdDVUyI2MIE x 10 each leg, each side
Squat or box jumps are one at a time, reset between each and try to get as high as possible. Go right into the wall sit with elevated heart rate and two db’s at your sides this time. It’s less time on the wall so increase overall weight. For the marching, complete 10 each leg with one db at side/ the other overhead, then switch hands for 10 more marches each leg. Rest as needed to get as high as possible on jumps. If you have been doing squat jumps and can jump onto a box, do it. If you’ve been doing the box, switch the squat 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