Lower Body:
Station 1: 10 min
Every 2:00 x 5 sets (1 warm up + 4 working)
Cyclist Back Squat
- 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 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
5/side Split Stance Romanian Deadlift
- Warm-up Sets
- Warm-up Set – 5 reps/side – RPE 5-6
Working Sets
- Working Set 1 – 5 reps/side – RPE 7
- Working Set 2 – 5 reps/side – same weight as set 1
- Working Set 3 – 5 reps/side – same weight as set 1
Effort Note: Emphasize stretching in the hamstrings and glutes during this exercise. You do not need a lot of 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 Lateral Box Step Down (use box height depending on the participant mobility level)
directly into
2) 8/side Alternating Suitcase Curtsy Squats
Station 4: 10 min
3 rounds
EMOM
1)Any Cardio machine max calories
2) 15 Anchored Sit Up
3) 60 sec Forearm Plank
5 sec Break between exercises