0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Lower Body Main Lifts
20:00-35:00 Lower Body Main Lifts
35:00-45:00 Transition to Lower Body Accessory Work
45:00-55:00 Lower Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Bike or Row easy pace
Walking Hip Openers
Walking Straight Leg Marches
Pigeon Stretch
Infant Squats
Specific Warm-up
3 Rounds
6 KB Goblet Pause Squats
20 Scissor Kicks
Lower Body Main Lifts
Double DB Front Foot Elevated Split Squats 5x12 (6 each leg, VIDEO)
KB RDLs 5x12
Scissor Kicks 5x24
FOCUS:
We will utilize mid to high rep ranges and tempo to build strength endurance within this phase of the cycle
We are building towards heavy lunges and moderate range deadlift at the end of this phase
Hold on DB in front of you for the split squats
Both hands on one KB for the RDLs
Increased reps from last week, but dropped the sets so the volume is the same, adding the front foot elevated to get deeper range of motion
Adding a core strength component this week
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Split Squats, M2: RDLs, M3: Scissor Kicks
Lower Body Accessory Work:
Double KB Goblet Squats 5x8
Barbell Good Mornings 5x8
FOCUS:
Progressing our strength for lunges and deadlift
Lowered the reps, but increased the sets so the volume is the same
Replaced Deadlift with Good Mornings since we did deadlift earlier in the week
Moved to double KB for increased weight
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Squats, M2: Good Mornings