July 2, 2024 – Masters Program

Primary Training Session
Mobility, Activation & Warm-Up
Spend 60-90 seconds in each of the following mobility pieces on each side…

–Couch Stretch
–Pigeon Stretch
–Deadbugs

Followed by…

Three sets of:
60 Second Wall Sit
10 Banded Clam Shells per side
10 Banded Fire Hydrants per side
10 Banded Squats
25 Single Unders

A.
Back Squat
Set 1: 3 reps @ 72.5%
Set 2: 2 reps @ 82.5%
Set 3: 1 rep @ 92.5%
Set 4: 2 reps @ 87.5%
Set 5: 1 rep @ 95+%
Set 6: Max Quality Reps @ 75%
Set 7: Max Quality Reps @ 65%
Rest 2 minutes between all sets

B.
Four sets for times of:
60 Second Wall Sit
50 Foot Dumbbell Walking Lunge (35-54: 50/35 lbs; 55+: 35/20 lbs)
20 Russian Kettlebell Swings (35-54: 24/16kg; 55+: 16/12kg)
10 Goblet Squats (35-54: 24/16 kg; 55+: 16/12kg)
Rest 1:1 or alternate full sets with a partner “you go/I go” style.

Then, immediately following the 4th set…

Accumulate 50 toes-to-bar

TOTAL TIME CAP = 35 MINUTES

C.
Three sets of:
30 Single Leg Banded Hamstring Curls (each leg)
Rest 30 seconds
15 Weighted GHD Back Extensions
Rest 1-2 minutes

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
I know you all LOVED those max reps from a few weeks ago so there they are again ;). If you are training by yourself and are nervous to dumb the barbell then set up safety bars so you can truly test your max reps.

Conditioning
You are getting STRONG with these types of workouts. If your body is feeling good then feel free to bump the weights up to a heavier load. The weights above are suggested but you can absolutely increase the weight if you are feeling really good. It is intended to be strength and conditioning combined together. The wall sit is there to prime the legs and make those lunges a little extra difficult. For the lunges, swings, and squats we’re looking for unbroken. Your goal should be about 3 minutes of work and then 3 minutes of rest. Once we’re done blasting the legs a little bit we’re going to attack the midline. Don’t be surprised when those toes to bar are much harder than you expect, especially after all the grip from the lunges and swings, AND with how heavy your legs are.

Scaling options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
Hanging Knees-to-Chest
V-Ups
Supine Leg Raises

Accessory Work
You’ll finish off with targeting the hamstrings, glutes and some back. Load is up to each person on the GHD extensions.

Timeline:
0:00-15:00 – Warm-Up
15:00-35:00 – Squat Sets
35:00-40:00 – Conditioning Prep
40:00-70:00 – Conditioning
70:00-85:00 – Accessory Sets
85:00-90:00 – Cooldown