Lower Body:
Tip:
On Thursdays, for the next six weeks, for the next six weeks, we will be following the below format.
Strength Intensity 1: The deadlift will be the focus of this section. We will alternate weeks with the deficit sumo deadlift and the deficit stiff leg deadlift (if your mobility safely allows). These two exercises are great movements to build strength and length around the hamstrings and glutes. Do not let your ego guide the weight for these movements; focus more on the stretching and lengthening of the muscles being trained.
Strength Intensity 2: A squat and lunge complex will light up the quads, complimenting the posterior chain dominance in the strength intensity section. The squat and lunge complex will change every week for three weeks and then repeat with a subtle change for progression.
Strength Balance: We will alternate between 2 new exercises that will target the Hamstrings
Station4: Today’s conditioning emphasizes sprinting, hinging, and lateral abdominal muscles. Each week’s progression will focus on these three areas but will be slightly different to keep the engagement high and make each workout feel slightly unique.
Station 1: 10 min
4 working sets
8 reps Deficit Sumo Deadlift
Station 2: 10 min
5 sets
8 Landmine Single Leg Hip Thrust Right
8 Landmine Single Leg Hip Thrust Left
Station 3: 10 min
4 sets
No break in between:
10 Goblet Squat
5/side Alt Goblet Fw Lunge
20 sec Goblet Squat Hold (at parallel)
Station 4: 10 min
AMRAP
MAXREPS Rower Hamstring Curl
Each time you break up your hamstring curls, perform:
10-15 Monster Walks FW
10-15 Monster Walks BW