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GENERAL WARM UP 5-15minutes
Foam Roll 1x:
–1 min Foam Roll T-Spine
–:30sec per side Foam Roll Quads
–:30sec per side Foam Roll IT Bands
2 Rounds:
–5ea Spiderman Lunge + Rotation
–10 Kettlebell Sumo Deadlift
–6 Kettlebell Goblet 1 1/4 Squat
–4ea Goblet Lateral Lunge
–:45sec Hollow Body Plank Hold
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over Barbell Row
–5 Tempo Front Squat (coach’s call)
Specific Barbell Warm Up 1x:
–5 1 1/4 Front Squat
1 1/4 Front Squat Build Up Sets:
6-minutes to build to a starting weight
1 1/4 is descending into a full squat, ascending to parallel, descending back down, and standing all the way up.
Front Squat Scaled Version:
3-3-2-2-1
-Complete as a full squat to parallel, back to full squat, and stand for each rep
1 1/4 DB Front Squat Minimal Gear Version:
8-8-6-6-4
-Complete as a full squat to parallel, back to full squat, and stand for each rep
4 Rounds For Quality Bodyweight Version:
10 1 1/4 Squat w/ a :03sec pause at parallel for each rep
15 Box Hamstring Curl
:45sec-1min Hip Hinge Hold
3 Rounds:
–8ea Double DB Bulgarian Split Squat
–12 DB Floor Press
