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
Air Squats
Specific Warm-up
3 Rounds
10 Russian KB Swings
30 seconds Front Plank
Hip Dominant Main Lift
Single Arm, Single Leg RDLs 5x8 (4 each leg)
FOCUS:
Reps dropped from week 4, try to increase weight
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes
Lower Body Accessory Work
Back Squats 4x4
Scissor Kicks 4x50
Barbell RDLs 4x8
Bench Reverse Crunches 4x18
FOCUS:
Reps decreased on Back Squats and RDLs from week 4, try to increase weight
Reps increased Scissor Kicks and Crunches from week 4, keep building reps/endurance
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Squats, M2: Scissor Kicks, M3: RDLs, M4: Crunches