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
Seated Hip Openers
Seated Groin Stretch
Seated Hamstring Stretch
Seated Quad Stretch (Hurdler stretch)
Walking Inverted Toe Touches
Lunge and Rotate
Specific Warm-up
2-3 Rounds
10 Empty Barbell Back Squats
30 seconds Side Planks (15 seconds each side)
Strength
Pause Back Squats 10x1 @75-85%
FOCUS:
Solid 3 count at the bottom of the squat, this increases time under tension and works on “starting strength” instead of with a stretch reflex, full speed back up
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:
EMOM 10
NO BARBELL OPTION:
10x5 Tempo KB Goblet Squats
3 seconds lowering, dead stop, full speed back up
Lower Body Accessory Work:
Single DB Lateral Lunges 5x8 (4 each leg)
Barbell RDLs 5x4
FOCUS:
Single Leg Strength and Balance
Glute and Hamstring Strength
Changed the plane of movement on Lunges
Reps dropped on RDLS, try to increase the weight
WORK/REST RATIO:
Recommend completing both movements back to back every 3 minutes
NO BARBELL OPTION:
Double KB RDLs 5x6
Reps dropped, weight increases