0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Lower Body Main Lift
20:00-38:00 Lower Body Main Lift
38:00-48:00 Transition to Lower Body Accessory Work
48:00-55:00 Lower Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Lying Glute Stretch
Glute Bridges
Samson Stretch
Infant Squats
Front Rack Stretch
Specific Warm-up
2-3 Rounds
10 KB Goblet Squats
30 seconds Side Plank (15 seconds each side)
Lower Body Main Lift
Back Squat 10x2
Sets 1-3: 70-75%
Sets 4-6: 75-80%
Sets 7-8: 80-85%
Sets 9-10: 85-90%
FOCUS:
Building Maximal Strength for the 1-rep max in week 4
OPEN TIME OPTION
18 minutes
CONTROLLED TIME OPTION
Every 1:45-2:00 for the 10 sets…if you go every 2 minutes you will be doing your last set at the 18 minute mark
Lower Body Accessory Work:
Double DB RDLs 4x10
Straight Leg Raises over KB or DB 4x12 each leg (VIDEO)
FOCUS:
Back, butt and hamstring strength. Slight bend in the knee, push the hips back to get a good stretch in the hamstring, squeeze your butt at the top, we did 12 reps last week, try to increase the weight this week
Quad and hip flexor strength. Flex your quad then lift up and over the KB or DB, increased from 10 reps each leg from last week