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
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Kneeling Hip Flexor Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
10 Single DB Lunges
20 Scissor Kicks
Knee Dominant Main Lift
Double DB Lunges 5x12
FOCUS:
Front Squats will be Weeks 1,3 and 5
We will do single leg movements in 2,4 and 6
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes
Knee Dominant Accessory Work
Barbell Good Mornings 4x12
Side Planks 4x30 seconds (15 seconds each side)
Double DB Step-ups 4x12 (6 each leg)
KB Side Bends 4x12 (6 each side)
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Good Mornings, M2: Step-ups, M3: Planks, M4: Side Bends