0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Lower Body Strength
20:00-35:00 Lower Body Strength
35:00-45:00 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
Kneeling Hip Flexor Stretch
Lying Hamstring Stretch
Lying Quad Stretch
Pigeon Stretch
Specific Warm-up
2-3 Rounds
10 KB Goblet Squat
20 Flutter Kicks
Lower Body Strength
Single DB/KB Bulgarian Squats 6x5 each leg
Side Plank Top Leg Raises 6x5 each side
FOCUS:
Glute and hamstring strength, balance
Hold the DB/KB in front
Core stability and abductor strength
MOVEMENT MODIFICATIONS:
If Bulgarian squats are too difficult then don’t elevate the back foot or lower the elevation
If needed, bend the bottom leg during the side plank or do lying Side leg raises
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Do both movements Every 2:30 for 15 minutes
Lower Body Accessory Work:
Barbell RDLs 5x8
Alt. V-ups 5x12
FOCUS:
Posterior Chain and Core Strength
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: RDLs, M2: V-ups