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..
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg x 10 each
Forward Fold Knee Straightens – https://www.youtube.com/watch?v=TsL2ZMHfnbw x 10 each
Standing banded high knees – https://www.youtube.com/watch?v=3sMIA3FIylA x 5 ea, hold:03
Air squat – https://youtu.be/dHcOVV2Pn-U x 5, pause :03 in the bottom of each
Set 1-
Front squat – https://www.youtube.com/watch?v=7pyxT5hqmQY&t=3s
Week 3 warm up to what feels like RPE8 for 3 reps, and perform 5×3 at that weight. Same weight as week 1. Rest ~2-3 min between sets.
Superset 2 – Three Times
RDL with barbell – https://www.youtube.com/watch?v=T9ZszU6tqL8 x 12
OR RDL with DB’s – https://www.youtube.com/watch?v=UsOjCcxSJaI x 10
Palloff Press – https://www.youtube.com/watch?v=Mtv5MxGBuVY x 12 each
Week 3, RPE ~8. On the RDL’s take :03 to descent on each rep again, but increase reps.
Superset 3 – Three Times
Pistols – https://www.youtube.com/watch?v=iGmHGsCnlOY x 6 each
OR Assisted pistols- https://www.youtube.com/watch?v=iGmHGsCnlOY
Overhead sit ups (two DB/KB) – https://www.youtube.com/watch?v=M0Ybi2kArwQ x 12
Week 3, keep practicing. Alternate legs in pistols. Use assistance if needed to get full range of motion. If you never access the full ROM, you will never get the full ROM.
Set 4 – Three Times
Copenhagen Planks – https://www.youtube.com/watch?v=u7NeigwIfZs x :30 each
Week 3, complete 3 sets of :30 each side. Rest as needed.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Pigeon Pose – https://www.youtube.com/watch?v=4HalwkDAqEA x 1 min each
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Wednesday, 9/16 Conditioning + Mobility
Warm Up/ Dynamic Stretches/ Mobility/ Core – Three rounds
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg x 10 each
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x 10 each leg fwd/ back
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 10 each
Forward Fold Knee Straightens – https://www.youtube.com/watch?v=TsL2ZMHfnbw x 10 each
Fire Hydrants – https://www.youtube.com/watch?v=174a8ctz1yI x 10 each
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 10 each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 10 each
Pull Aparts with Band – https://www.youtube.com/watch?v=-GeLMK_2ZuU x 10
Conditioning –
AMRAP20
5 burpee broad jumps
10 single arm thrusters
15 v-ups
20 steps each leg farmer carry
In 20 minutes, complete as many rounds/ reps as possible of 5 burpee broad jumps (always chest to deck, but you may step or jump back and up), 10 each arm single arm thrusters with a light weight (start with weaker arm for 10 reps then switch), 15 v-ups and 20 dual arm farmer carries, taking 20 steps each leg.
Burpee broad jumps – https://www.youtube.com/watch?v=OqoC3VcxBq0&feature=youtu.be
Thrusters (DB/KB/BB, single or two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
Weighted carry variations – https://www.youtube.com/watch?v=MdL9RnR4nRE
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Child’s Pose/Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x 1 min each