Lower Body:
The progression for this cycle will come primarily through increasing weight or increasing sets.
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 Alternating Goblet Box Step Up
Station 4: 10 min
3 rounds-EMOM
1 round : 3min:20sec
1) 60 sec Hollow Body Hold
2) AMRAP Straight Leg Straight Arm Sit Up
3) Any Cardio machine max calories
5 sec Break between exercises- switch cardio machine every round