Week 9 – Day 45
Warmup:
Aerobic Primer
60sec Run @ 75-80% x 4 sets
60sec Rest
*build your pace with each set
+
3-4 Sets – RUMP PUMP
6 Kang Squats
8/leg Drop Lunge Bodyweight (6-10″ height)
10 Banded Hip Thrust + 20sec isometric hold at top
https://youtu.be/p2cQp1aAWjc kang squat
https://youtu.be/KnXqvw9UyAU bodyweight drop lunge
https://youtu.be/tDjLioFlye8 banded hip thrust
A1) Overhead Squat
3131; 3,2,2; rest 30sec
A2) Back Squat
30X0; 4,3,3; rest 30sec
A3) Dual KB Rack Rear Foot Elevated Split Squat
10X1; 4-6/leg x 3 sets; rest 30sec between legs; rest 2-3mins
https://youtu.be/DEEDzAP-0pc
B) Barbell Single Leg Romanian Deadlift
20X1; 6-8reps Alteranting Legs; rest 90sec x 2-3 sets
https://youtu.be/hLtsRsukaOo
C) 3 Sets – Increase Effort per Set
6 Burpee Box Jump Overs 30/24″
9 American KBS 70/53
12 KB Front Rack Walking Lunge 70/53
24 Double Unders with Wtd Jump Rope
36m Unbroken KB Front Rack Carry (same load as lunge)
REST 2mins between sets
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