General Warm-up
3 Rounds
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Pigeon Stretch
3-5 each side Scorpions
3-5 Infant Squats
MANAGEMENT:
I would recommend taking them through one movement at a time for Round 1, then they can move at their own pace for Rounds 2 and 3 if you would like to, I personally prefer to go on command the whole warm-up so people aren’t milling about
Specific Warm-up
10 Air Squats + 10 Empty Barbell Back Squats
8 Back Squats @40%
6 Back Squats @50%
4 Back Squats @60%
2 Back Squats @70%
MANAGEMENT:
I would recommend doing a warm-up set every 1:30, they would begin their last warm-up set at the 6:00 mark, those 2 reps will take less than 10 seconds, this allows plate change to be ready for the first working set, you should be able to roll right into the Strength section or have no more than 1 minute of transition
Strength
Squat Complex: 5 sets, 5 Back Squats @75% + 10 KB Goblet Squats
FOCUS:
We start by focusing on Muscle Endurance by utilizing this complex for more time under tension, but also not loading you up with a ton of volume (weight x reps), although the total reps are higher, the weight for the Goblet Squats is low
If you do not know your max, 75% should be a moderate to heavyish weight, reps 1-3 should feel pretty comfortable, reps 4-5 should be challenging
Keep your chest up, whole foot in contact with the ground, knees out, controlled on the way down, get good full depth, max effort speed on the way back up each rep
After completing your 5 Back Squats, rack the weight and immediately go to your Goblet Squats, challenge yourself with the weight used
WORK/REST RATIO:
Every 3 minutes for 15 minutes complete the complex, this should allow around 2 minutes of rest in between sets
Accessory Work
Double DB Split Squats 5x10 (5 each way) (VIDEO)
Single KB RDLs 5x10 (both hands on one KB)
KB Side Bends 5x10 (5 each side, go HEAVY)
Bird Dogs 5x10 (5 each way) (VIDEO)
Seated Barbell Wrist Curls 5x10 (VIDEO)
FOCUS:
KBs or DBs can be used for Split Squats, RDLs and Side Bends
We will progress these movements to more difficult versions as we move through the different Accessory phases throughout the yearly cycle
Split Squat: Single Leg Strength and Balance…Chest up, make sure feet are far enough apart that both legs bend to roughly 90 degrees when going down to gentle touch the knee, focus on driving through your front heel when standing up
RDLs: Back, Butt and Hamstrings…Slight bend in the knee, flat back, push your hips back until you feel a good stretch in the hamstring, flex your butt at the top of each rep, slow and controlled with these reps
Side Bends: Obliques…Go heavy, make sure you are tilting only to the side, don’t let your chest come forward, focus on flexing the side that you are not holding the weight on to pull yourself back to the starting position
Bird Dogs: Core Strength and Stability…quality and controlled reps, keep your back flat like a table top for the full duration of the reps
Barbell Wrist Curls: Forearm Strength/Grip Strength…wrists right at the edge of the bench, let the barbell roll all the way down to your fingertips, flex your forearms and bring it all the way back up
WORK/REST RATIO:
Alt. EMOM 15: M1: Double DB Split Squats, M2: KB RDLs, M3: KB Side Bends, M4: Bird Dogs, M5: Barbell Wrist Curls
This format will allow people to share equipment, you could get into groups as large as 5 if needed, start people on different movements and rotate through in this order