0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Lower Body Strength
20:00-55:00 Lower Body Strength
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Up Dog to Down Dog with Calf Stretch
Hip Openers
Samson Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
10 Empty Barbell Back Squats
10 Alt. V-ups
Strength
Tempo Back Squats
3x3 @70-75%
3x2 @75-80%
FOCUS:
Solid 3 seconds down, dead stop, full speed up
Tempo increases the time under tension which is good for building muscle size and endurance
We will have a rep test in Week 6
WORK/REST RATIO:
Recommend going very 2:30 for 15 minutes
NO BARBELL OPTION:
Tempo KB or DB Goblet Squats 6x5
Lower Body Accessory Work:
Double DB Lunges 5x12 (6 each leg)
Barbell RDLs 5x6
FOCUS:
Single Leg Strength and Balance
Glute and Hamstring Strength
WORK/REST RATIO:
Recommend completing both movements back to back every 3 minutes
NO BARBELL OPTION:
KB RDLs 5x6