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

35:00-46:00 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

Lying Hamstring Stretch

Lying Quad Stretch

Samson Stretch

Walking Straight Leg Marches

Infant Squats

Specific Warm-up

3 Rounds

10 Lunges

10 Lying Leg Raises

Lower Body Main Lifts

Single DB Reverse Lunges 5x10 (5 each leg)

Double KB RDLs 5x10

FOCUS:

• Continuing to progress towards Barbell Reverse Lunges

• We have done split squats for 3 weeks, now we go to light weight reverse lunges

• We continue with our other lift to strengthen back, butt and hamstrings

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 3 minutes for 15 minutes, complete both movements back to back

Lower Body Accessory Work:

Back Squats 3x12

Barbell Good Mornings 3x8

FOCUS:

• Back squats help improve the lunges and Good Mornings continue to build strength in back, butt and hamstrings

OPEN TIME OPTION:

• 9 minutes

CONTROLLED TIME OPTION

• Alt. Every 1:30 for 9 minutes: M1: Back Squats, M2: Good Mornings