General Warm-up
5 each way Lying Knees Side to Side
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
5 each way Seated Hip Openers
10yd Walking Inverted Toe Touches
10yd Alternating Lunge and Reach arm to Sky
—then—
2 Rounds
10 Empty Barbell Good Mornings
10 Lying Leg Raises
MANAGEMENT:
Especially with heavy lunges, make sure hips, groin and quads are nice and loose
Specific Warm-up
10 Walking Lunges
30 seconds Side Plank (15 seconds each side)
8 Barbell Back Rack Lunges @light weight
30 seconds Side Plank (15 seconds each side)
6 Barbell Back Rack Lunges @light weight
30 seconds Side Plank (15 seconds each side)
4 Barbell Back Rack Lunges @light weight
30 seconds Side Plank (15 seconds each side)
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 5x4 (2 each leg)
FOCUS:
Last week with this movement before switching for the next phase, build to as heavy as you can with good form and technique
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 2:30 for 12:30 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 (5 each leg)
Russian KB Swings 4x10
Dead Bugs 4x20 (9 each way)
Plate Holds 4x40 seconds (VIDEO)
FOCUS:
This is the last week with these movements then we will switch them up for the next 5-week phase
Reps dropped way down on Swings, go heavy
Reps increased on Step-ups, Dead Bugs and Plate Holds to keep building endurance
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