General Warm-up
2 Rounds
3-5 reps of 5 second Hold each of Down Dog with Calf Stretch
3-5 Iron Crosses each way
20-30 second each side Standing Hamstring Stretch
20-30 second each side Standing Quad Stretch
20-30 second each side Standing Tricep Stretch
20-30 second each side Pec Stretch on Rig
—then—
2 Rounds
10 Single DB/KB RDLs (both hands on one DB or KB)
10 DB/KB Side Bends (5 each side)
MANAGEMENT:
Make sure hamstrings and core and nice and warm for the Good Mornings
Specific Warm-up
3 Rounds
Round 1: 10 Hands Behind Head Good Mornings + 10 Bird Dogs
Round 2: 8 Empty Barbell Good Mornings + 8 Bird Dogs
Round 3: 6 Barbell Good Mornings @light weight + 6 Bird Dogs
MANAGEMENT:
The last warm-up set of Good mornings and the weight you used last week in the working sets should help you select your starting weight for today
Strength
Barbell Good Mornings 5x10
FOCUS:
Reps decreased from last week, increase weight
Your lower back will have some soreness, about the same soreness as last week since we are going heavier, but next week the soreness should start to be less
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 4x10 (5 each leg)
Single Arm, Single Leg RDLs 4x10 (5 each leg)
Side Plank Top Leg Raises 4x10 (5 each leg) (VIDEO)
Prone Swimmers 4x6 (VIDEO)
Double KB Hold 4x35 seconds
FOCUS:
Reps on Lunges and RDLs decreased, increase weight
Reps increased on Side Plank Top Leg Raises and Prone Swimmers, stay controlled on every rep
Time of the Hold increased, try to keep the same weight you ended on last week and maybe even increase
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