General Warm-up
2 Rounds
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 DB Good Mornings with light weight
10 Alt. V-ups
MANAGEMENT:
Good full body warm-up with some core work at the end to get the back and stomach primed and ready
Specific Warm-up
3 Rounds
Round 1: 6 Barbell Good Mornings @light weight
Round 2: 4 Barbell Good Mornings @moderate weight
Round 3: 2 Barbell Good Mornings @just below starting weight
MANAGEMENT:
This warm-up progression will help them choose their weight for the working sets
Strength
Barbell Good Mornings 4x8
FOCUS:
We will slowly work our way down in reps so we can gradually increase the weight
It is normal if your lower back is a little sore after these, this will fade as you stay consistent over the coming weeks
Barbell Good Mornings: take the barbell out of the rack, slight bend in the knee, hinge hips back until you feel a good stretch in the hamstrings, keep your back flat and your eyes looking slightly out front (if you look straight down it can cause your back to round), keep your core braced, flex your butt when coming back up
WORK/REST RATIO:
Every 2 minutes for 8 minutes complete a set, this will allow people to share barbells and racks if needed
Accessory Work
Single DB Lateral Lunge 5x12 (6 each leg)
Single KB Suitcase Deadlift 5x12 (6 each side) (VIDEO)
DB Crunch and Punch 5x12 (6 each way) (VIDEO)
Hang from Rig 5x15 seconds
FOCUS:
Single DB Lateral Lunges: light DB in week 1, hold DB in front rack position, both feet start under your hips, step out to the side with one leg, keep both toes pointing straight forward, sit hips back in to good single leg squat, keep the other leg straight, step back to the center, then repeat on the other side, alternate for 12 reps total, 6 each side
Single KB Suitcase Deadlift: one KB at your side next to your foot, keep your chest up and shoulders level (don’t tip to one side), stand up and finish at full hip extension, lower back down to the ground, do all 6 on one side, then 6 on the other
DB Crunch and Punch: this is the first phase of a Turkish Get-up, very good for some variety of core strengthening, if the weight is in your right hand your right leg is bent and left leg is straight, left hand out to your side at around a 45 degree angle, drive through your heel and your arm on the ground to rotate while you sit-up and get to a straight arm, lower under control, 6 on one side then 6 on the other
Hang From Rig: just like it sounds, overhand grip, hold with body straight and feet off the ground, we will build our way up in time
WORK/REST RATIO:
Alternating EMOM 20: M1: Lateral Lunges, M2: Deadlift, M3: Crunch and Punch, M4: Hang From Rig
This allows up to 4 people to be grouped to share equipment, start people at different movements and rotate through in this order