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
Scorpions
Pigeon Stretch
Samson Stretch
Standing Groin Stretch
Calf Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
10 Empty Barbell Back Squats
20 Flutter Kicks
Strength
Back Squats: 5 sets
Reps 10,8,6,4,2 @60-80%
FOCUS:
Lower Body Muscular Endurance
Set one is 10 reps, set two is 8 reps, set three is 6 reps, set 4 is 4 reps, set 5 is 2 reps
WORK/REST RATIO:
Every 2:30 for 12:30 (last set beginning at the 10:00 mark)
NO BARBELL OPTION:
DB or KB Goblet Squats, 5x12
Lower Body Accessory Work:
Double DB Lunges 5x10 (5 each leg)
Barbell RDLs 5x5
FOCUS:
Single Leg Strength and Balance
Glute and Hamstring Strength
Reps dropped, try to increase the weight
WORK/REST RATIO:
Recommend completing both movements back to back every 3 minutes
NO BARBELL OPTION:
KB RDLs 5x8