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
35:00-45:00 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
Hip Openers
Pigeon Stretch
Lying Quad Stretch
Lying Hamstring Stretch
Calf Stretch
Infant Squats
Specific Warm-up
3 Rounds
10 Air Squats
20 Scissor Kicks
Lower Body Main Lift
Tempo KB/DB Goblet Squats 6x12
FOCUS:
3 seconds down, dead stop, 3 seconds up
As the weeks progress we will work towards a Barbell Front Squat
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2:30 for 15 minutes
Lower Body Accessory Work:
KB/DB Goblet Lateral Lunges 5x6 (3 each side)
Wall Sits 5x30 seconds
FOCUS:
As the weeks progress will increase reps on Lateral Lunges and add time and/or weight to the wall sits
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: Lunges, M2: Wall Sits