Lower Body:
Tip:
Utilize the first few weeks of the progression to feel out the movement – really emphasizing movement quality. As the movement quality gets dialed in over the first couple of weeks, you can push the intensity in the latter weeks.
Station 1: 10 min
4 working sets
8 reps Deficit Deadlift
Station 2: 10 min
4 sets
No break in between:
10 Goblet Cyclist Squat
5/side KB Goblet Tall Kneel To Stand
20 sec Goblet Pulse Squat
Station 3: 10 min
6 sets
8 Nordic Hamstring Curl
Station 4: 10 min
4 sets
1) 10-15 Copenhagen Raise Left
2) 10-15 Copenhagen Raise Right
3) 20-30 Seated Banded Hip Abduction