General Warm-up
1 Round
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
5 each way Iron Crosses
20-30 seconds Seated Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds Down Dog with Calf Stretch
—then—
2 Rounds
10 Supermans
10 Lying Leg Raises
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, but this is week 3 so they should have a good idea what weight to use now
Strength
Barbell Good Mornings 5x6
FOCUS:
Reps moved down just a bit, try to increase weight…continue to focus on controlled, quality reps
Lower back soreness should be very minimal at this point
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 10 minutes complete a set, this will allow people to share barbells and racks if needed
Accessory Work
Double DB Lateral Lunge 5x8 (4 each leg)
Single KB Suitcase Deadlift 5x8 (4 each side) (VIDEO)
DB Crunch and Punch 5x8 (4 each way) (VIDEO)
Hang from Rig 5x25 seconds
FOCUS:
Reps on Lunges, Deadlift and Crunch and Punch went down, try to increase weight
Single DB Lateral Lunges: going to two DBs this week to make the weight heavier, hold on shoulders, 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 8 reps total, 4 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 4 on one side, then 4 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, 4 on one side then 4 on the other
Hang From Rig: just like it sounds, overhand grip, hold with body straight and feet off the ground, we will continue to 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