General Warm-up
2 Rounds
5 each way Iron Crosses
10 Glute Bridges
20-30 seconds Seated Groin Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds Child’s Pose
—then—
2 Rounds
10 KB RDLs
30 seconds Front Plank
MANAGEMENT:
Take your time, make back, butt and hamstrings are ready to go for Good Mornings
Specific Warm-up
3 Rounds
Round 1: 10 Hands Behind Head Good Mornings + 20 Scissor Kicks
Round 2: 8 Empty Barbell Good Mornings + 16 Scissor Kicks
Round 3: 6 Barbell Good Mornings @light weight + 12 Scissor Kicks
MANAGEMENT:
Build in weight each round on the Good Mornings, the scissor kicks will help the core and inner thighs get warm as well
Strength
Barbell Good Mornings 4x12
FOCUS:
We have worked our way down in reps, now we come back to the reps from week 1 to see how much heavier we can lift compared to week 1
If you have been consistent, your lower back soreness should be very minimal at this point
Good Mornings: slight bend in the knee, push your hips back without bending your knees any more, get a good stretch in your hamstring, keep your back flat, flex your butt at the top of each rep to not only ensure full hip extension but also to make sure your butt is working along with the other muscles for this movement
WORK/REST RATIO:
Every 3 minutes for 12 minutes complete
This also allows people to share equipment if needed, one person can go in the first minute and the other in the second minute
Accessory Work
DB Lunges 4x12 (6 each leg)
Single Arm, Single Leg RDLs 4x12 (6 each leg)
Side Plank Top Leg Raises 4x16 (8 each leg) (VIDEO)
Prone Swimmers 4x9 (VIDEO)
FOCUS:
Reps on Lunges and RDLs came back to what they were week 1, see how much heavier you can go compared to that
Reps increased on Side Plank Top Leg Raises and Prone Swimmers, stay controlled on every rep
Taking out the hold this week because of the extra time needed on Good Mornings
DB Lunges: barbell lunges were in the last cycle, we know use DBs to continue to build our single leg strength, chest up, whole foot in contact with the ground, back knee gently touches the ground, drive through your front heel to stand
RDLs: the weight does not have to be heavy to be effective, this will help with single leg strength and balance as well as improving ankle, knee and hip stability, whatever hand the DB or KB is in the opposite leg will go up as you lower your chest to the ground, slowly lower yourself to get your chest parallel to the ground and your back leg should be back and up to make a T when the weight touches the ground, slowly stand and repeat
Side Plank Top Leg Raises: elbow right under your shoulder, straight line down from your shoulder to your ankle, feet stacked, bend knees if needed for scaling purposes, in a stable position raise your top leg slowly keeping your toe facing forward and not to the sky, slowly lower back down
Prone Swimmers: this will help improve mobility and stability in the shoulders, this is a very slow and controlled movement, if you can’t get your hands behind your back just go as far as you can and try to get a little further with each rep
WORK/REST RATIO:
Alternating EMOM 16: M1: Lunges, M2: RDLs, M3: Top Leg Raises, M4: Swimmers
This allows up to 4 people to be grouped to share equipment, start people at different movements and rotate through in this order