0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Lower Body Strength
20:00-35:00 Lower Body Strength
35:00-46:00 Transition to Lower Body Accessory Work
46:00-55:00 Lower Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Front Rack Stretch
Wrist Mobility
Up Dog to Down Dog with Calf Stretch
Hip Openers
Inverted Toe Touches
Thread the Needle
Specific Warm-up
2-3 Rounds
10 Lunges
10 Lying Leg Raises
Lower Body Strength
Double DB Lunges 5x8 (4 each leg)
Barbell Box Step-ups 5x8 (4 each leg)
FOCUS:
This will be a tough strength cluster
Keep the weight moderate to slightly above moderate
Will help improve single leg strength and lower body strength endurance
Reps dropped, try to increase the weight
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Do both movements Every 3:00 for 15 minutes
Lower Body Accessory Work:
Barbell Good Mornings 3x6
Front Planks 3x40 seconds
Wall Sits 3x40 seconds
FOCUS:
Posterior Chain and Core Strength
We will use these movements for a couple weeks
Reps decreased Good Mornings, try to increase weight
Time increased on Front Planks
OPEN TIME OPTION
9 minutes
CONTROLLED TIME OPTION
Alt. EMOM 9: M1: Good Mornings, M2: Planks, M3: Wall Sits