November 2, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up

Band Assisted Hip Flexor Stretch x 60 seconds per side
Hawaiian Squats x 5 reps per leg @ 4111

Two sets of:
30 Second Prone Plank Hold
30 Second Scapular Circles from Push-Up Position
30 Second Mountain Climbers
30 Second Single-Unders
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 KB Swings
Rest as needed

Back Squat Progressions
Five sets of:
Tempo Back Squat x 3-4 reps @ 42X1
Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 2-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 3-4 reps. Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme.

Horizontal Pressing

Three sets of:
DB Bench Press x 8-10 reps @ 2011
(please use two dumbbells)
Rest 45 seconds
Elevated Ring-Rows x 6-8 reps @ 2111 (place a small box or plate underneath your heels to bring your body closer to parallel with the ground)
Rest 45 seconds

Conditioning Flush
35-54:
Every 6 minutes, for 24 minutes, complete (4 sets):
Row 500/400 Meters
Double-Unders x 40 reps
Assault Bike x 15 calories
Push-Ups x 20 reps

55+:
Every 6 minutes, for 24 minutes, complete (4 sets):
Row 400/300 Meters
Double-Unders x 30 reps
Assault Bike x 12 calories
Push-Ups x 15 reps

If your Double-Unders are inconsistent then please try the following progressions:
Single-Unders x Double the Reps
Two Singles + 1 Double-Under x 15 reps
Double Tap Jumps (:24 seconds in video)
https://invictusfitness.com/blog/advanced-drills-to-up-your-double-unders/

**Depending on how your body feels, reduce the number or sets as needed**

Core Work
Fifteen sets of:
Russian Twists x 10 reps
Rest 15 seconds