Warm Up/ Dynamic Stretches – Three Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Knee over toe rocks – https://www.youtube.com/watch?v=L2myhnV573Q&t=201s x :20-30ea
Hip Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x 5 each
Air squat – https://youtu.be/dHcOVV2Pn-U x 5 (:03 pause in bottom, explode up)
Thoracic Spine Rotation in Squat – https://www.youtube.com/watch?v=xsgZlda7CkE x 5 each
Primary Lift – FSQ to Box
Front squat (to box) – https://www.youtube.com/watch?v=7xe2n0BXpI4&t=47s
Warm-Up:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
1 @ RPE 8
Working Sets:
4 x 3 @ 82–85%
5 x 3 @ 72–75% (speed focus)
Primary Lift – DB FSQ to Box
Front squat (to box, DB’s) – https://www.youtube.com/watch?v=o8R9B1t-Kv0
Warm-Up:
8 @ RPE 5
5 @ RPE 6
3 @ RPE 7
2 @ RPE 8
Working Sets:
4 x 6 @ 80–82%
4 x 8 @ 70–72% (smooth + fast)
Superset 1 – Three Times
B-stance RDL’s (two db’s) – https://www.youtube.com/watch?v=EBWHUgYCkZ8 x 8 each
Side Plank on Forearm – https://www.youtube.com/watch?v=6g7QVAfxHPs x :20 each
Week 1, get to know the movements and find an RPE ~7-8 for the entire workout.
Circuit 2 – Three Times
DB/KB Lateral step ups – https://www.youtube.com/watch?v=u6ChZmW6x6g x 8 each
Two OH KB Sit ups – https://www.youtube.com/watch?v=M0Ybi2kArwQ x 10
Boat pose – https://www.youtube.com/watch?v=7ur7rlkqxQs x :15
Circuit 3 – Three Times
Banded Marching Glute Bridge – https://www.youtube.com/watch?v=ItRAYam6Ctk x 10 each
Donkey Kicks – https://www.youtube.com/watch?v=uh3RDAIXAlI x 10 each
Seated hip abductions – https://www.youtube.com/watch?v=nRpq5k9wb_4 x 10
Low Plank Hip Dips – https://www.youtube.com/watch?v=dLhwi7ADoXw x 10 each way
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Pyramid Pose – https://www.youtube.com/watch?v=Da-tbFeTEhc x 1 min each