0:00-8:00 General Warm-up

8:00-10:00 Explanation of Specific Warm-up

10:00-16:00 Specific Warm-up

16:00-31:00 Strength

31:00-34:00 Put away any plates not needed, get out DBs

34:00-40:00 Explanation of Accessory Work

40:00-45:00 Transition to Accessory Work

45:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

1 Round

5 Iron Crosses each way

5 Scorpions each way

5 each way Seated Hip Openers

20-30 seconds each side Pigeon Stretch

5 reps of 5 seconds each Up Dog to Child’s Pose

20-30 seconds each side Kneeling Hip Flexor Stretch

10yd Walking Straight Leg Marches

10yd Alternating Groin Stretch

10yd Lunge and Reach Overhead

10 Infant Squats

—then—

2 Rounds

10 Zercher Squats @empty barbell

30 second Front Plank

MANAGEMENT/FOCUS:

• Getting the barbells out for the second part will help the transition into the Specific Warm-up

• These movements will get the hips, legs and core ready to go

Specific Warm-up

Round 1: 6 Zercher Squats @light weight

Round 2: 4 Zercher Squats @moderate weight

Round 3: 2 Zercher Squats @just below starting weight

MANAGEMENT/FOCUS:

• I would do a warm-up round every 2:00

• This is a great time to help them with their technique on Zercher Squats and help them select their weight for their first working set

Strength

Zercher Squats 6x2

FOCUS:

• Zercher Squats: these are a great accessory movement for Front Squats, this will really challenge your core strength, they are a bit awkward, but embrace them and they will really help

NO BARBELL OPTION:

• KB Goblet Squats 5x5

• reps decreased, try to increase weight

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Every 2:00 for 12:00

Accessory Work

5 sets:

14 Side to Side Knee Raises

8 Single DB Lateral Lunges (4 each leg, DB in front rack)

FOCUS/STRATEGY:

• Side to Side Knee Raises: slow and controlled, quality reps…focus on getting your knees as high as you can each side, try not to swing…modification would be regular knee raises or Bench Reverse Crunches…reps increased from week 3

• Single DB Lateral Lunges: hold the DB in the front rack, starting standing with both feet underneath hips, step out to the side keeping your toe pointing straight ahead, sit down to parallel on the side then drive through your whole foot to push back to the center, alternate legs each rep, 10 total, 5 each leg…this will not have to be very heavy to be beneficial…we did 5 reps per leg in week 3, increase the weight from that

• Do Both movements every 2:00