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
Hip Openers
Kneeling Hip Flexor Stretch
Pigeon Stretch
Scorpions
Lying Quad Stretch
Specific Warm-up
3 Rounds
4 KB Split Squats (2 each leg) + 4 KB RDLs
30 seconds Front Plank
Lower Body Main Lifts
Double DB Split Squats 6x10 (5 each leg, VIDEO)
KB RDLs 6x10
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
Increased reps from last week and changed from single db to double db
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Split Squats, M2: RDLs
Lower Body Accessory Work:
Pause KB Goblet Squats 4x10
Double DB Deadlift 4x10
Calf Raises 4x18
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
Increased reps from last week
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Squats, M2: Deadlift, M3: Calf Raises