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
Standing Groin Stretch
Standing Hamstring Stretch
Standing Quad Stretch
Pigeon Stretch
Up Dog to Down Dog with Calf Stretch
Infant Squats
Specific Warm-up
3 Rounds
10 Empty Barbell Front Squats
30 seconds Front Plank Hold
Knee Dominant Main Lift
Front Squat 5x4
FOCUS:
Reps decreased from week 3, try to increase weight
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes
Knee Dominant Accessory Work
Russian KB Swings 4x10
Sit-ups 4x25
KB RDLs 4x8
Russian Twists 4x40
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Swings, M2: Sit-ups, M3: KB RDLs, M4: Twists
FOCUS:
Reps on Swings and RDLs decreased from week 3, try to increase weight
Reps on Sit-ups and Twists increased from week 3, building muscle endurance
CHALLENGE
Max Front Plank Hold