General Warm-up
3 Rounds
3-5 reps of Down Dog with Calf Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Seated Groin Stretch
20-30 seconds each side Seated Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
10yd Walking Lunge and Reach
10yd Walking Hip Openers
MANAGEMENT:
Especially with heavy lunges, make sure hips, groin and quads are nice and loose
Specific Warm-up
10 DB Goblet Lunges
10 Alt. V-ups
8 Barbell Back Rack Lunges @empty barbell
8 Alt. V-ups
6 Barbell Back Rack Lunges @light weight
6 Alt. V-ups
4 Barbell Back Rack Lunges @moderate weight
4 Alt. V-ups
MANAGEMENT:
Take them through on command for all rounds, especially on the lunges explain how to keep your whole front foot in contact with the ground and drive through your heel to stand, this carries over to the main lift
Strength
Barbell Back Rack Forward Lunges 5x6 (3 each leg)
FOCUS:
Reps decreased from last week, try to increase weight
Take the barbell out of the rack, chest up, knee gently touches the ground, drive through the front heel, quads can be sore, but if you really do this right your glutes should be feeling it more
Start with a weight you are 100% confident to complete all reps with quality then add from there
WORK/REST RATIO:
Every 2 minutes for 10 minutes complete a set
This allows people to share barbells and racks if needed and allows enough rest to challenge yourself on the weight
Accessory Work
Double DB Box Step-ups 4x12 (6 each leg)
Russian KB Swings 4x18
Dead Bugs 4x16 (8 each way)
Plate Holds 4x30 seconds (VIDEO)
FOCUS:
We have been working down in reps on Step-ups to build strength, now we go back up to higher reps to build strength endurance
Reps increased on Swings and Dead Bugs to keep building muscle endurance
Plate Holds we are taking the time back down in an effort to go heavier on the weights used
DB Step-ups: Single Leg Strength and Stability…DBs held at your sides, could use KBs if needed, make sure your whole foot gets on the box, drive through your heel of the foot on the box, really try to not use the leg on the ground to push off, all leg on the box, if done right, the weight won’t need to be very heavy
Swings: Back, Butt and Hamstrings…this is a hip hinge, NOT a squat, slight bend in the knee, push your hips back with your chest up, pop your hips and squeeze your butt, if done right your arms are just along for the ride, they should not be actively raising the KB or resisting it on the way down
Dead Bugs: Core Strength and Stability…Dead Bugs are hand supported, now we are on our backs which adds some difficulty, quality and controlled reps
Plate Holds: Grip Strength…hold rubber or metal plates at the top in a pinch grip (no fingers through the middle of the plate), hold at side, make sure feet are together and under you in case you drop the plates from fatigue
WORK/REST RATIO:
Alternating EMOM 16: M1: Step-ups, M2: Swings, M3: Dead Bugs, M4: Holds
This allows up to 4 people to be in a group and share equipment, start people at different movements and rotate through in this order