Warmup
- 3 Sets NFT – Single leg focus FBB Warm Up
- 30X1 x 6-8 reps/leg Goblet Loaded Curtsy Step Down
- rest 30sec
- 10m Dual KB Rack Lateral Band Walk
- rest 30sec
- 20-30sec Side Star Plank/side
- rest 60sec
+
3-4mins Lower Body Mobility
2mins/side – Band Distracted Hip Flexor Stretch
- Star Plank https://youtu.be/-9toG6869YY
- Goblet Loaded Curtsy Step Down https://youtu.be/kO3dpOMGWBk
- Kettlebell Front Rack Lateral Banded Walk https://youtu.be/90ZS16oBMwg
- Band Distracted Hip Flexor Stretch https://youtu.be/s38Q-eOL6vs
A) Adduction Bias RNT Single Arm KB Rack Squat
- 22X1; 6-8/side; rest 60sec between legs x 2 sets/leg
*Positional Strength Work
*Building LOAD from previous weeks – Positional focus
Demo video https://youtu.be/6zILwbFbn4g
B) Box Squat
21X1; 2,2,2,2,2; 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) Contralateral 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 knee
Demo video https://youtu.be/-2hN4AHQ9Js
D) 3-5 Sets Increasing Effort Per Set
- 5 Dumbbell Man Makers
- rest 15sec
- 25 Tuck Ups
- rest 15sec
- 30m Forward Sled Drag
- rest 15sec
- Row 18/14 Calories with Damper Setting at 1
- rest walk 2mins (decrease rest by 15sec every set) (2:00, 1:45, 1:30, 1:15)
*Choose a difficult load for you on the Dumbbells. OK to increase load each set if you start too low.
*Every set increase the pace on the Rower and increase the load on your sled
*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. - Man Maker https://youtu.be/H7iF5rNSoC4
- Tuck Ups https://youtu.be/vb6DC9_NDcE
- Forward Sled Drag https://youtu.be/0zQqXUX0iVo
- Row https://youtu.be/gON7XC5WxCM
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