0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-35:00 Put away barbells and plates, get out bands, DBs and Benches
35:00-40:00 Explanation of Accessory Work
40:00-43:00 Transition to Accessory Work
43:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
5 reps of 5 seconds Up Dog
10yd Walking Hip Openers
10yd Lunge and Rotate
10 Infant Squats
—then—
2 Rounds
10 Back Squats @empty barbell
20 Scissor Kicks
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up, Scissor Kicks will get the core primed for heavy Back Squats
Specific Warm-up
Round 1: 8 Back Squats @light weight
Round 2: 6 Back Squats @light to moderate
Round 3: 4 Back Squats @moderate
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique and help them select a weight for their first set
Strength
Back Squat 4x12
FOCUS:
We will focus on a typical Linear Progression in this cycle, going from high rep to low rep and low weight to high weight, sets of 12 week 1, 10 in week 2, 8 in week 3, 6 in week 4, 5 in week 5, then 1-rep Max in week 6
Set the tone in week 1 with your technique and depth, controlled on the way down, max speed on the way back up, be patient with the weight, it will build as the weeks progress
Recommend doing a set every 3:00-4:00
Accessory Work
Seated Leg over KB 4x6 each leg (VIDEO)
Single Leg Banded Leg Curls 4x6 each leg (VIDEO)
DB Sit-ups 4x3 (VIDEO)
FOCUS/STRATEGY:
Seated Leg Over KB: seated, legs out straight or slightly apart, you can brace yourself with your hands, KB on the outside of one of your ankles, flex your quad, lift leg straight up and over KB, over and back is 1 one rep…we will build in reps over the 6 weeks
Single Leg Banded Leg Curls: seated on chair/box/bench, sit up tall, band looped around and through itself on the Rig or sturdy object, band around leg just above the top of your shoe, pull back and flex hamstring, controlled when pulling towards you and on the way back out, we will build up in reps over the 6 weeks
DB Sit-ups: DB behind your head, feet anchored, flex your core and sit all the way up (keep your hips/butt on the ground, don’t rock), chest to thighs, then back down, control it both ways, we will build up then back down in reps over the 6 weeks
Alt. EMOM 12 would be best to allow people to share equipment, M1: Leg over KB, M2: Banded Curls, M3: Sit-ups