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 Groin Stretch
Seated Hip Openers
Glute Bridges
PVC Pass Throughs
PVC Lat Stretch
PVC Good Mornings
Specific Warm-up
2-3 Rounds
10 Single Arm, Single Leg Toe Touches
10 Alt. V-ups
Hip Dominant Main Lift
Single Arm, Single Leg RDLs 5x12 (6 each leg)
FOCUS:
Barbell will be Weeks 1,3 and 5
DB or KB will be in weeks 2,4 and 6
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes
Lower Body Accessory Work
Back Squats 4x8
Scissor Kicks 4x30
Barbell RDLs 4x12
Reverse Crunches 4x12
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Squats, M2: Kicks, M3: RDLs, M4: Crunches