General Warm-up
2 Rounds
3-5 each way Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Straight Leg Marches
10yd Alternating Groin Stretch
10 Air Squats
MANAGEMENT:
High reps for the working sets on back squats so make sure everyone is good and loose
Specific Warm-up
10 Squat Jumps
10 Back Squats @empty barbell
8 Back Squats @40%
6 Back Squats @50%
4 Back Squats @55%
MANAGEMENT:
I would recommend doing a warm-up set every 1:30, the last set would begin at the 6:00 mark this allows time after this last set for the weight change to their first working set
For those advanced Athletes that lift well over their bodyweight you can let them build as they want to get ready for the working sets
Strength
Back Squats
2x12 @60-65%
2x10 @65-70%
FOCUS:
We have been using a complex to increase time under tension and condition your lower body for higher volume
If you do not know your max: on sets of 12, reps 1-7 should feel pretty comfortable, the last 4-5 should start to be pretty tough…on sets of 10, reps 1-5 should feel pretty comfortable, the last 4-5 should be pretty tough
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
WORK/REST RATIO:
Every 3 minutes for 12 minutes complete the reps, this should allow around 2:00-2:15 of rest in between sets
Accessory Work
Double DB Split Squats 4x6 (3 each way) (VIDEO)
Double KB RDLs 4x6
Bird Dogs 4x14 (7 each way) (VIDEO)
Seated Barbell Wrist Curls 4x15 (VIDEO)
FOCUS:
KBs or DBs can be used for Split Squats, RDLs and Side Bends
Reps decreased on Split Squats, RDLs we had a second KB to help increase the weight…increase weight from last week
Reps increased on Bird Dogs and Wrist Curls…this will continue to progress core and grip endurance
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
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 16: M1: Double DB Split Squats, M2: KB RDLs, M3: Bird Dogs, M4: Barbell Wrist Curls
This format will allow people to share equipment, you could get into groups as large as 4 if needed, start people on different movements and rotate through in this order