General Warm-up
2 Rounds
3-5 reps of each with 5 second Hold Up Dog to Down Dog with Calf Stretch
20-30 seconds Child’s Pose
3-5 each way Iron Crosses
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
—then—
2 Rounds
20 Flutter Kicks
20 Line Hops
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 on Hips Good Mornings + 10 Dead Bugs
Round 2: 8 Hands Behind Head Good Mornings + 8 Dead Bugs
Round 3: 6 Empty Barbell Good Mornings + 6 Dead Bugs
MANAGEMENT:
Build in weight each round on the Curl to Press to get close to your first weight used on the alternating strict press
Strength
Barbell Good Mornings 5x12
FOCUS:
We will make our way down in reps over this 5-week cycle, this is a great movement for posterior chain strength, start very light this week even if you do the empty barbell for all sets, slowly build each week
Your lower back will have some soreness tomorrow, this is normal, your back muscles need strengthened just like any other muscle
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 2 minutes for 10 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 4x8 (4 each leg) (VIDEO)
Prone Swimmers 4x5 (VIDEO)
Double KB Hold 4x30 seconds
FOCUS:
These will be the movements for this 5-week cycle
We will come down in reps and increase the weight on Lunges and RDLs
We will increase reps on Side Plank Top Leg Raises and Prone Swimmers
We will increase time on the KB Hold
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
Double KB Hold: this can also be with DBs if needed, this is all about grip strength and endurance, stand tall, shoulders back with good posture, tension in the core, hold and breath
WORK/REST RATIO:
Alternating EMOM 20: M1: Lunges, M2: RDLs, M3: Top Leg Raises, M4: Swimmers, M5: KB Hold
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order