A) Abduction Bias RNT Goblet Squat

50X0; 6reps/side; rest 60sec between legs x 2 sets/leg
*Positional Strength Work
*LIGHT LOAD – Positional focus
Demo video https://youtu.be/jJc6tsOQVVc

B) Box Squat

21X1; 4,4,4,4; 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) DB Suitcase RNT Step Up

31X1; 6-8/leg x 3 set; rest 60sec between legs
*Building from last week in 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 video https://youtu.be/RVXIMh_Mk9c

D) 3-5 Sets Increasing Effort Per Set

  • 3 KB Rack Squats 40X0
  • 3 KB Rack Squats 22X0
  • 3 KB Rack Squats 20X0
  • rest 15sec
  • 10 Burpee Box Jump Over (24/20″)
  • rest 15sec
  • Reverse Sled Drag 30m
  • rest 15sec
  • Assault Bike 18/14 Calories
  • rest walk 2mins
    *Choose KB loads that you can successfully complete all 9 reps unbroken at the tempo prescribed.
    *Every set increase the tempo on the Assault Bike and increase the speed of your burpee box jump overs
    *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. 
    Kettlebell Rack Squat https://youtu.be/U-8AxRHCr3M
    Burpee Box Jump Over https://youtu.be/62gxoEF07Qg
    Reverse Sled Drag https://youtu.be/tLh3S7PO-Xo
    Assault Bike https://youtu.be/YAehhfg3DD8