0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Lower Body Main Lift
20:00-35:00 Lower Body Main Lift
35:00-47:00 Transition to Lower Body Accessory Work
47:00-55:00 Lower Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Hamstring Stretch
Lying Quad Stretch
Iron Crosses
Pigeon Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
8 Double KB Front Squats
30 second Front Plank
Lower Body Main Lift
Back Squat
2x12, 2x10, 1x8
FOCUS:
Lower Body Muscular Endurance
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 3 minutes for 15 minutes
Lower Body Accessory Work:
Double DB RDLs 4x12
Straight Leg Raises over KB or DB 4x10 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
Quad and hip flexor strength. Flex your quad then lift up and over the KB or DB