General Warm-up
2 Rounds
10/10 Leg Swings (front to back/side to side)
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Seated Hip Openers
20-30 seconds each side Pigeon Stretch
—then—
2 Rounds
10yds High Knees
10yds Butt Kicks
MANAGEMENT:
Good lower body flexibility followed up with the dynamic movement to start to prime everyone for the Step-ups
Specific Warm-up
3 Rounds
10 Step-ups with no weight (5 each leg)
30 second Side Planks (15 seconds each side)
MANAGEMENT:
Really help them focus on using only the foot that is on the box and not bouncing off the bottom leg
Strength
Double DB Step-ups 5x12 (6 each leg)
FOCUS:
We will work towards a barbell and lower the reps throughout this cycle
Step-ups: the box height should put your leg at about 90 degrees when your foot is on the box, if you need to stand on a bumper plate (put the bumper plate in front of the box on the ground) then do so to get this angle…get your whole foot on the box, keep your chest up. focus on driving through the whole foot/heel of the foot that is on the box, try not to bounce off the bottom leg…if you are doing this right you won’t have to use as much weight as you think
WORK/REST RATIO:
Every 2 minutes for 10 minutes complete a set, this should leave at least 1 minute of rest in between sets
Accessory Work
Single DB Front Foot Elevated Split Squats 4x12 (6 each leg)
Single KB RDLs 4x12
KB Side Bends 4x12 (6 each side)
Heel Touches 4x20 (10 each way)
Barbell Seated Reverse Wrist Curls 4x12
FOCUS:
We will work our way down in reps on the Split Squats and RDLs
We will work our way up in reps on Side Bends, Heel Touches and Reverse Wrist Curls
Single DB Front Foot Elevated Split Squats: (VIDEO), your front foot will be on a 45# bumper plate, this forces a deeper range of motion to get the back knee gently to the ground, chest up, drive through your front heel to stand, hold the one DB on the opposite side of the foot on the plate (if right foot is on the plate, DB is in your left hand), the video shows two DBs, we are starting with one, we will progress to Double DB as the reps get lower
Single KB RDLs: both hands on one KB, we will progress to Double KB as the reps lower…slight bend in the knee, push your hips back to feel a good stretch in the hamstrings, flex your butt when coming back up, finish with full hip extension
KB Side Bends: make sure to keep your chest from going forward as you bend to the side, when coming back up think of contracting the opposite side of the hand the KB is in (if the KB is in your right hand, think of contracting your left side on the way back up)
Heel Touches: (VIDEO): knees bent, feet flat on the ground, shoulder blades slightly off the ground, arms straight move side to side to alternate touching each heel
Barbell Seated Reverse Wrist Curls: (VIDEO) seated at the end of a bench hold the barbell about shoulder width apart with your palms facing down, your wrist should be right at the bend in your knee, go down as far as you can, reverse curl up as far as you can, should feel this on the top of your arm
WORK/REST RATIO:
Alternating EMOM 20: M1: Split Squats, M2: RDLs, M3: Side Bends, M4: Heel Touches, M5: Wrist Curls
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order