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
Lying Hamstring Stretch
Lying Quad Stretch
Glute Bridges
Up Dog to Down Dog with Calf Stretch
Groin Stretch
Infant Squats
Specific Warm-up
10 Back Squat @30-40%
10 Lying Leg Raises
8 Back Squat @40-50%
8 Lying Leg Raises
6 Back Squat @50-60%
6 Lying Leg Raises
Strength
Back Squat 1-rep Max
FOCUS:
LFT HVY SHT 💪
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
EMOM 6: 2-3 reps to build in weight, Every 3 minutes for 12 minutes for your max attempts
NO BARBELL OPTION:
Double DB Lunges 6x8 (4 each leg)
Front Planks 6x30 seconds
WORK/REST RATIO: Every 3 minutes for 18 minutes, do both movements
Lower Body Accessory Work:
Lunges 4x20
Heavy Russian KB Swings 4x10
FOCUS:
No weight on Lunges
Glute and Hamstring Strength
WORK/REST RATIO:
Recommend completing both movements back to back every 3 minutes for 12 minutes