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 Plate Lunges
20 Plate Russian Twists
8 Barbell Back Rack Lunges @empty barbell
16 Plate Russian Twists
6 Barbell Back Rack Lunges @light weight
12 Plate Russian Twists
4 Barbell Back Rack Lunges @moderate weight
8 Plate Russian Twists
Strength
Barbell Back Rack Forward Lunges 5x8 (4 each leg)
FOCUS:
Reps decreased from last week, try to increase weight
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 2 minutes for 10 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 5x6 (3 each leg)
Russian KB Swings 5x15
Dead Bugs 5x14 (5 each way)
Plate Holds 5x40 seconds (VIDEO)
FOCUS:
Reps dropped on Step-ups, try to increase the weight
Reps increased on Swings, Dead Bugs and Plate Holds to continue to build msucle endurance
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
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 20: M1: Step-ups, M2: Swings, M3: Dead Bugs, M4: Holds
This allows up to 4 people to be in a group and share equipment, start people at different movements and rotate through in this order