Warmup

• 3 Sets NFT – Single leg focus FBB Warm Up
• 40X1 x 6-8 reps/leg Curtsy Step Down
• rest 30sec
• 10m Monster Band Walk Forward and Backward
• rest 30sec
• Theraband Clamshell Side Plank Thrust x 10-12/side
• rest 60sec

+

• 3-4mins Lower Body Mobility
  2mins/Side Deep Lunge with Band Distraction  
  
• Monster Walks https://youtu.be/8SSYSlpOqrM
• Curtsy Step Down https://youtu.be/IqrpP9DId5g
• Theraband Clamshell Side Plank Thrust https://youtu.be/ta5L-oWqNqA
• Deep Lunge With Band Distraction https://youtu.be/I1l4YG4ir_I

A) Adduction Bias RNT KB Rack Squat

21X1; 6-8/leg; rest 60sec between legs x 2 sets
*Positional Strength Work
*Building LOAD from previous weeks – Positional focus.
Demo video https://youtu.be/cOEmvDgifwk

B) Box Squat

21X1; 3,3,3,3,3; rest 2-3mins
*Increase load each set – make only last set TOUGH
*Box Height is such that when seated thighs are parallel to floor
Demo video https://youtu.be/7iw2gLZKZ0w

C) Dual KB Rack RNT Step Up

31X1 6-8/leg x 3 sets; rest 60sec between legs
*Continue to prioritize the forward leg and NOT driving up off the back leg. *Box height is just below the kneed
Demo video https://youtu.be/XN6wuOOWvtw

D) 3-5 Sets Increasing Effort Per Set

• 5 DB Front Squats
• 4 Alternating DB Front Rack Reverse Lunges/leg (8 total)
• 3 DB Thrusters
• rest 15sec
• 10m Lateral Sled Drag/Side
• rest 15sec
• 15 BJSD 30/24″
• rest 15sec
• Row 60sec with Damper Setting at 10
• rest walk 2mins
  
• *Choose a load on the dumbbells you can successfully do unbroken for all reps. OK to increase load each set.
• *Every set increase the total number of Calories you get on the Rower and increase the speed of your box jump step down
• *If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3. 
• Dumbbell Reverse Lunge https://youtu.be/PFwB_6NWP60
• Box Jump Step Down https://youtu.be/P9KY1d_86aI
• Row https://youtu.be/gON7XC5WxCM
• Dumbbell Front Squats https://youtu.be/rotBMUQHdZk
• Dumbbell Front Rack Reverse Lunge https://youtu.be/2d0r0PqpXtY
• Lateral Sled Drag https://youtu.be/OZ-8n6Inc3g