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
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Kneeling Hip Flexor Stretch
Lunge and Rotate
Specific Warm-up
2-3 Rounds
10 Lunges
30 seconds Front Plank
Knee Dominant Main Lift
Double DB Lunges 5x10
FOCUS:
Reps on Lunges decreased from week 2, try to increase weight
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes
Knee Dominant Accessory Work
Barbell Good Mornings 4x10
Side Planks 4x40 seconds (20 seconds each side)
Double DB Step-ups 4x10 (5 each leg)
KB Side Bends 4x10 (5 each side)
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Good Mornings, M2: Side Planks, M3: Step-ups, M4: Side Bends
FOCUS:
Reps on Good Mornings, Step-ups and Side Bends decreased from week 2, try to increase weight
Time on Side Planks increased from week 2