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

Glute Bridges

Pigeon Stretch

Seated Hip Openers

Inverted Toe Touches

KB Swings

Specific Warm-up

5 Deadlift @40%

4 Deadlift @50%

3 Deadlift @60%

2 Deadlift @65%

1 Deadlift @70%

Hip Dominant Main Lift

Deadlift 5x4

FOCUS:

• Reps dropped from week 3, try to increase weight

RECOMMENDED WORK/REST RATIO:

• Every 3 minutes for 15 minutes

Lower Body Accessory Work

Air Squats 4x35

Flutter Kicks 4x60

Wall Sits 4x40 seconds

DB Sit-ups 4x6

FOCUS:

• Reps increased on Squats and Flutters and time increased on Wall Sits from week 3, keep building reps/endurance

• Reps decreased on Sit-ups from week 3, try to increase weight

RECOMMENDED WORK/REST RATIO:

• Every 2 minutes for 8 minutes complete Air Squats and Flutter Kicks, 2 minute transition, Alt. EMOM 8: M1: Wall Sit, M2: Sit-ups