General Warm-up
3 Rounds
3-5 reps of Down Dog with Calf Stretch
20-30 seconds each side Pigeon Stretch
10 PVC Pass Throughs
5 each way PVC Around the Worlds
20-30 second PVC Lat Stretch
10 PVC Good Mornings
10 PVC Back Rack Lunges
MANAGEMENT:
Take them through on command for all rounds, especially on the lunges explain how to keep your whole front foot in contact with the ground and drive through your heel to stand, this carries over to the main lift
Specific Warm-up
10 Walking Lunges
10 Sit-ups
8 Barbell Back Rack Lunges @empty barbell
8 Sit-ups
6 Barbell Back Rack Lunges @light weight
6 Sit-ups
4 Barbell Back Rack Lunges @moderate weight
4 Sit-ups
*build to starting weight
Strength
Barbell Back Rack Forward Lunges 5x12 (6 each leg)
FOCUS:
We will start with focusing on single leg maximal strength which will complement the double leg movement with a focus on muscle endurance
Take the barbell out of the rack, chest up, knee gently touches the ground, drive through the front heel, quads can be sore, but if you really do this right your glutes should be feeling it more
Start with a weight you are 100% confident to complete all reps with quality then add from there
WORK/REST RATIO:
Every 3 minutes for 15 minutes complete a set
This allows people to share barbells and racks if needed and allows enough rest to challenge yourself on the weight
Accessory Work
Double DB Box Step-ups 5x10 (5 each leg)
Russian KB Swings 5x15
T-Spine Rotations 5x10 (5 each way) (VIDEO)
Dead Bugs 5x10 (5 each way)
Plate Holds 5x30 seconds (VIDEO)
FOCUS:
DB Step-ups: Single Leg Strength and Stability…DBs held at your sides, could use KBs if needed, make sure your whole foot gets on the box, drive through your heel of the foot on the box, really try to not use the leg on the ground to push off, all leg on the box, if done right, the weight won’t need to be very heavy
Swings: Back, Butt and Hamstrings…this is a hip hinge, NOT a squat, slight bend in the knee, push your hips back with your chest up, pop your hips and squeeze your butt, if done right your arms are just along for the ride, they should not be actively raising the KB or resisting it on the way down
Rotations: Combination of stability and rotation, both helping the obliques and serratus…feet/ankles/knees/shoulders should be stacked, arm above with 2.5-10# in your hand (plate or DB), fully rotate under and through and then back to the top, quality and controlled
Dead Bugs: Core Strength and Stability…Dead Bugs are hand supported, now we are on our backs which adds some difficulty, quality and controlled reps
Plate Holds: Grip Strength…hold rubber or metal plates at the top in a pinch grip (no fingers through the middle of the plate), hold at side, make sure feet are together and under you in case you drop the plates from fatigue
WORK/REST RATIO:
Alternating EMOM 15: M1: Step-ups, M2: Swings, M3: Rotations, M4: Dead Bugs, M5: Holds
This allows up to 5 people to be in a group and share equipment, start people at different movements and rotate through in this order