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 DBs and Benches, get out DBs
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
5 Iron Crosses each way
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
5 each way Seated Hip Openers
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Calf Stretch on Rig
10yd High Knees
10yd Butt Kicks
100m Jog
—then—
2 Rounds
10 Air Squats
20 Line Hops
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the lower body strength
Specific Warm-up
Round 1: 6 Single DB Bulgarian Squats (3 each leg)
Round 2: 4 Single DB Bulgarian Squats (2 each leg)
Round 3: 2 Single DB Bulgarian Squats (1 each leg)
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically on their technique and help them select their weight for the first set
Round every 2:00
Strength
Single DB Bulgarian Squats 4x12 each leg
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 back to 12 reps in week 6…allows is to go heavy but also see the progress on the higher reps at the end, we will progress to Double DB as the reps drop
This should be about the same distance of step as you would lunge, back foot on a box or bench, DB can be held at your side or in the front rack, chest up, lower under control, knee should gently tap or be very close to the ground, drive through your front heel back to the top, all reps on one leg then the other, once you complete one leg take the foot off of the box or bench and line it up with your other foot so you know the distance is the same, then take the other leg back to the box or bench
Recommend doing both movements every 3:00-4:00
Accessory Work
KB Goblet Squats 4x12
Single KB Suitcase Deadlift 4x6 each side (VIDEO)
Lying Leg Raises 4x8
FOCUS/STRATEGY:
KB Goblet Squats: KB held in the front rack, we will progress from high rep to low rep, we will move to Double KB when the reps get low, good full depth on each rep
Single KB Suitcase Deadlift: chest up, KB next to you on on side, brace your core, do not let your body tilt as you lift and lower the weight, get to full hip extension, flex your butt at the top
Lying Leg Raises: typically your hands will be out to your sides, but if your lower back is arching then put your hands under your butt, raise and lower under control, keep your legs straight, feet up come to just past 90 degrees, heels tap at the bottom, we will increase reps over the 6 weeks
Alt. EMOM 12 would be best to allow people to share equipment, M1: Squats, M2: Deadlift, M3: Leg Raises