0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Lower Body Main Lifts
20:00-32:00 Lower Body Main Lifts
32:00-42:00 Transition to Lower Body Accessory Work
42:00-55:00 Lower Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Walking Hip Openers
Samson Stretch
Standing Quad Stretch
Inchworms
Infant Squats
Specific Warm-up
3 Rounds
6 KB Goblet Squats
12 Lying Leg Raises
Lower Body Main Lifts
Single DB Split Squats 6x8 (4 each leg, VIDEO)
KB RDLs 6x8
FOCUS:
We will utilize mid to high rep ranges and tempo to build strength endurance within this phase of the cycle
We are building towards heavy lunges and moderate range deadlift at the end of this phase
Hold on DB in front of you for the split squats
Both hands on one KB for the RDLs
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Split Squats, M2: RDLs
Lower Body Accessory Work:
Pause KB Goblet Squats 4x8
Double DB Deadlift 4x8
Calf Raises 4x16
FOCUS:
Progressing our strength for lunges and deadlift
Solid 3-second pause in the bottom of each squat
Just one head of the DB needs to touch, this will make sure it is a deadlift and not another squat
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Squats, M2: Deadlift, M3: Calf Raises