Warmup

• 3 Sets NFT – Single leg focus FBB Warm Up
• 20X1 x 6-8 reps/leg Lateral Box Step Down
• rest 30sec
• 10m Lateral Band Walk
• rest 30sec Theraband Clamshell Side Plank Isometric x 30sec/side
• rest 60sec

+

• 3-4mins Lower Body Mobility
• 2mins Banded Ankle Mobilization/side  

1. Lateral Banded Walk https://youtu.be/zT09KKiAJ0w
2. Lateral Box Step Down https://youtu.be/S5onhmaz_nQ
3. Theraband Clamshell Plank Isometric https://youtu.be/BoKSRGGPQto
4. Banded Ankle Mobilization https://youtu.be/vLHlNOvBaYM

A) — Abduction Bias RNT Goblet Squat

• 4111; 6-8reps/side; rest 60sec between legs x 2 sets
• *Positional Strength Work
• *LIGHT LOAD – Positional focus
• Demo video https://youtu.be/jJc6tsOQVVc

Tempo Example – Tempo reads as follows:

• 4 seconds Down
• 1 seconds Pause at bottom
• 1 seconds going Up
• 1 seconds Pause at top
• most key is that you maintain the tempo on the way down and you absolutely cannot stop moving with a pause at the top.

B) — Box Squat

• 21X1; 5,5,5,5; rest 2-3mins
• *Increase load each set – make only last set TOUGH
• *Box height is such that when seated thighs are parallel to floor
• *This is four sets of 5 reps each with 2-3 min rest between sets
• Demo videohttps://youtu.be/7iw2gLZKZ0w

C) — DB Suitcase RNT Step Up

• 21X1; 8-10/leg; rest 60sec between legs x 3 sets
• *Light load – focus on tempo and hip control
• *Prioritize the forward leg and NOT driving up off the back leg
• *Box height is just below the knee
• Demo videohttps://youtu.be/RVXIMh_Mk9c

D) — 3-5 Sets Increasing Effort Per Set

• 10 Dumbbell Thrusters 50/35
• rest 15sec
• 10 Dumbbell Burpees 50/35
• rest 15sec Sled Push 20m Tough
• rest 15sec
• Assault Bike 60sec
• rest walk 2mins

• *No sled? Substitute with Pull a band in a rig, plate push or pull, or dumbbell bear crawl
• *Every set increase the number of Calories you get on the Assault Bike and increase the speed of your DB burpees
• *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.
• *Suggested weight is 50 pounds per hand for men, 35 for women – scale as needed to make sure you can truly increase pace for at least 3 sets.

1.  Sled Push https://youtu.be/_mPxnqOrjNY
2.  Dumbbell Thruster https://youtu.be/VdPjfmRcQfw
3. Dumbbell Burpee https://youtu.be/AUmrtIzF4IE