Lower Body:
On Mondays for the next six weeks, we will emphasize the lower body in the following formats.
Strength Intensity 1: The cyclist front and back squat will be performed to emphasize the quads for this training block. In the last training block, the emphasis was on lower reps and heavier loads in the back squat. This training block will focus on lighter movements with higher volume.
Strength Intensity 2: Focus on lower back, glutes, and hamstrings. The weeks will alternate between a sumo RDL and a split stance RDL to provide some variation for the posterior chain.
Strength Balance: we will focus on some unique positions to explore range and stabilizing muscles.
Finisher: Everyone loves a core finisher! The front side of the core will be emphasized today to compliment the lateral and lower back work programmed in tomorrow’s finisher.
Station 1: 10 min
Every 2:00 x 5 sets (1 warm up + 4 working)
Cyclist Front Squat
- Warm-up Set – 10 reps – RPE 5-6
- Working Set 2 – 5 reps – same weight as set 1
- Working Set 3 – 5 reps – same weight as set 1
- Working Set 4 – 5 reps – same weight as set 1
- Working Set 5 – Max unbroken reps at Set 1 weight
Progression Note: Increase weight by 2-5% on your first working set from Week 1.
Station 2: 10 min
Sumo RDL
Every 2:00 x 5 sets (1 warm up + 4 working)
- Warm-up Set – 10 reps – RPE 5-6
- Working Set 2 – 8 reps – same weight as set 1
- Working Set 3 – 8 reps – same weight as set 1
- Working Set 4 – 8 reps – same weight as set 1
- Working Set 8 – Max unbroken reps at Set 1 weight
Emphasize stretching in the hamstrings and groin during this exercise. You only need a little load to get a great stimulus. Expect an increase in RPE as the sets progress.
Station 3: 10 min
4 sets
1) 8/side Goblet Kickstand Pistol Squat
directly into
2) 4/side Dumbbell Goblet Tall Kneeling To Standing
Station 4: 10 min
3 rounds
1 round : 3min:20sec
EMOM
1) Any Cardio machine max calories 1min
2) AMRAP Sit Up
3) 60sec Forearm Plank
5 sec Break between exercises- switch cardio machine every round