0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-11:00 Transition to Specific Warm-up
11:00-17:00 Specific Warm-up
17:00-19:00 Explanation of Strength
19:00-32:00 Strength
32:00-35:00 Put away barbells
35:00-41:00 Explanation of Accessory Work
41:00-43:00 Transition to Accessory Work
43:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Iron Crosses
5 each way Seated Hip Openers
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
10yd Walking Straight Leg Marches
10yd Alternating Standing Pigeon Stretch (ankle on opposite knee)
—then—
2 Rounds
10 KB RDLs
30 seconds Side Plank (15 seconds each side)
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 Step-ups @light weight
Round 2: 4 Barbell Step-ups @moderate weight
Round 3: 2 Barbell Step-ups @just below starting weight
MANAGEMENT:
This warm-up progression will help them choose their weight for the working sets
Strength
Barbell Step-ups 5x12 (6 each leg)
FOCUS:
We did Double DB Step-ups last cycle, now time to move to the barbell, we will decrease reps and increase weight as we go
Barbell Step-ups: find a box/bench height that puts your leg around 90 degrees when your foot is on the box/bench, you can step off of a bumper plate if that helps get your leg to the 90 degrees…whole foot on the box/bench, drive through your heel, really focus on only using the leg on the box/bench and not bouncing off the bottom foot…take the barbell out of the rack
WORK/REST RATIO:
Every 2:30 for 12:30 complete a set, this will allow people to share barbells and racks if needed
Accessory Work
4 sets of each
Superset #1: 10 Seated Straight Leg Over KB + 10 Russian KB Swings
Superset #2: 10 Seated Reverse Wrist Curls + 10 Seated Wrist Curls @empty barbell
FOCUS:
We will utilize Complexes, Clusters, Supersets and Giant Sets in this cycle
Supersets combine two movements usually of opposing muscles back to back
Seated Straight Leg Over KB: sit on the ground with your legs straight, you can slightly lean back with your hands on the ground beside you to brace yourself, place the KB next to one of your ankles, flexing your quad lift your leg straight over the KB to one side then back to the other, over and back is one rep, do 10 reps, 5 each leg
Russian KB Swings: choose a challenging weight for 10 reps…as always, slight bend in the knee, chest up, sit your hips back then get a good hip pop to get momentum into the KB, your arms are just along for the ride
Seated Reverse Wrist Curls: slow and controlled reps, see video
Seated Wrist Curls, slow and controlled reps, see video
WORK/REST RATIO:
Alternating EMOM 12: M1: Superset #1, M2: Superset #2, M3 Rest
This allows people to share equipment if needed, start at different movements and rotate through in this order