Mobility, Activation & Warm-Up
Spend 60-90 seconds in each of the following mobility pieces on each side…
–Band Distracted Hip Flexor Stretch
–Banded Perfect Stretch
Followed by…
Three sets of:
60 Seconds of Deadbugs
20 Alternating Lateral Lunges
5 Deep Squat Progressions
A.
Five sets of:
Back Squat x 5 reps @ 65-70%
Rest 2 minutes between sets
B.
Three sets of:
Front Foot Elevated Split Squats x 8-10 reps per leg @ 3011
Rest 15 seconds per leg; 45 seconds per set
Strict Pull-Ups x 6-10 reps
Rest 45 seconds
C.
Every 3 minutes, for 12 minutes (4 sets):
20/15 Calorie Echo Bike
10 Burpee Box Jump-Overs (24/20″; 55+: Step-Overs Okay)
Cooldown
5 Minutes Triangle Breathing
*Lay down and inhale to a count of 3, imagining the top of a triangle; then breath out to a count of 6 imagining the bottom two parts of a triangle.
General Notes
Back Squat
Back to a 5×5 but with a bit more load this week. These should still feel really good, smooth and not super challenging.
Single Leg Work
What’s the benefit of elevating that front foot you ask? Well it helps you isolate a bit more your VMO so you can focus on strengthening it. A strong VMO can help reduce knee pain and reduce the risk of injury since we do a LOT of squatting. You’ll pair this with strict pull-ups. I really want these pull ups to be strict so if you need add a band for assistance so you can keep these bad boys as strict as possible.
Conditioning
A little sprinty sprint today! The balance for today will be pushing the pace on your sets while not having a huge drop off. I’d suggest taking the bike at a 7 or 8 out of 10 effort so that you can quickly transition off the bike and into your burpee box jump/step overs. Challenge yourself to keep your sets within 5 seconds of each other. 🙂
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Prep for Back Squats
20:00-35:00 – Clean Sets
35:00-40:00 – Single Leg Prep
40:00-55:00 – Single Leg Work
55:00-60:00 – Conditioning Prep
60:00-72:00 – Conditioning
72:00-80:00 – Cooldown