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..
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x 5
Forward Fold Knee Straightens – https://www.youtube.com/watch?v=TsL2ZMHfnbw x 5 each
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x 10, pause :02 on each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each, pause :02
Primary Lift – Conventional Deadlift (3” block pull)
Deadlift (conventional; 3” block pull) – https://www.youtube.com/watch?v=F6cZbkUOBiI
Warm-Up:
5 reps @ RPE 5
3 reps @ RPE 6
3 reps @ RPE 7
2 reps @ RPE 8
1 rep @ RPE 8.5
Build to 1RM:
1 rep @ RPE 9
1RM attempt (RPE 9.5–10)
+ Optional back-off: 2 x 3 @ ~85%
Primary Lift – DB Deadlift from Blocks
DB Deadlift from blocks – https://www.youtube.com/watch?v=L0V1_znPA7Q
Warm-Up:
8 reps @ RPE 5
5 reps @ RPE 6
3 reps @ RPE 7
2 reps @ RPE 8
Build to 5RM:
5 reps @ RPE 9
5RM attempt (RPE 9.5–10)
+ Optional back-off: 2 x 5 @ ~85–90%
Superset 1 – Three Times
Pause Squats with DB’s and KB’s – https://youtu.be/1P0Ubql1WDQ x 8
Side Plank on Forearm – https://www.youtube.com/watch?v=6g7QVAfxHPs x :20 each
Week 1, feel things out. RPE ~7-8. Each pause should be TWO FULL SECONDS.
Circuit 2 – Three Times
Curtsy Step Down – https://www.youtube.com/watch?v=Jtoq9TCPGo0 x 8 each
HP Knees to same elbows – https://www.youtube.com/watch?v=GDnwgmg1MzA x 5 each
HP knees to opp elbows – https://www.youtube.com/watch?v=GDnwgmg1MzA x 5 each
Control the descent on all curtsy step downs; hold weight any way you prefer. Go slow on all planks.
Circuit 3 – Three Times
Bulgarian Squat Jumps – https://www.youtube.com/watch?v=4u82Yg58NbU x 5 each
Hollow Hold – https://www.youtube.com/watch?v=TyNsZtBS8C0 x :20
Hip Flexor Holds with KB – https://www.youtube.com/watch?v=vm030Jpv23w x 5 each
Good mornings (DB in front) – https://www.youtube.com/watch?v=V45V8CJBLeI x 10
Take your time between reps, resetting each time on jumps working on getting high but also keeping your body under control. Go right into your hold while heart rate is slightly elevated. For the hip flexor, prioritize getting your knee high over using weight/ heavier weight, and pause at the top of each rep for a full stop. Good mornings are also slow and controlled maintaining your brace.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Standing figure four – https://www.youtube.com/watch?v=LvHMoeXx3zY x 1 min each