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GENERAL WARM UP 5-15minutes
Equipment needed:
–Bike, Rower .
–Kettlebell of moderate load.
–Barbell.
Bike, Row 2xs:
–:45sec Easy
–:15sec Hard
1 Round:
–5ea Spiderman Lunge + Rotation
–10 Kettlebell Sumo Deadlift
–8 Goblet Squat
–4ea Goblet Reverse Lunge
Core 1 Round:
–:30sec Deadbug Hold
–:30sec Alt. Dead Bug
1 Round:
–5ea Lying Leg Swing
–10 Kettlebell Sumo Deadlift
–8 Goblet Squat
–4ea Goblet Reverse Lunge
Core 1 Round:
–::30sec Deadbug Hold
–:30sec Alt. Dead Bug
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Bent Over Barbell Row
–5 Alternating Back Rack Lunges
–5 Goodmorning
Back Squat Specific Warm Up 1x:
Back Squat Build Up Sets 1x:
–6 Back Squat @ 35% (light)
–4 Back Squat @ 45% (light to moderate)
–4 Back Squat @ 55% (moderate)
–4 Back Squat @ 60-65% (moderate to heavy)
(Appx. 60-65% 1RM)
Back Squat Scaled Version:
Establish a 15 rep Max Back Squat
Dumbbell Squat Minimal Gear Version
Find a heavy set of 20 Dumbbell Squats. If limited with weight work on a Tempo of :03sec up & down.
Bodyweight Version:
5 sets of 15 Tempo Squats
*Find an object and squat with it. Use a tempo of :03sec down & up.
EMOM 12 min:
Min 1: 7 Push Press (heavy)
Min 2: 14 Alternating Dumbbell Bicep Curl (heavy)
Min 3: 20 Straight Arm Mini Band Pull Down
Min 4: Rest
EMOM 12 min Scaled Version:
Min 1: 7 Push Press (heavy)
Min 2: 14 Alternating Dumbbell Bicep Curl (heavy)
Min 3: 10 Straight Arm Mini Band Pull Down
Min 4: Rest
EMOM 12 min Minimal Gear Version:
Min 1: 7 Dumbbell Push Press (heavy)
Min 2: 14 Alternating Dumbbell Bicep Curl (heavy)
Min 3: 21 Straight Arm Mini Band Pull Down
Min 4: Rest
EMOM 12 min Bodyweight Version:
Min 1: 10 Strict Handstand Push Up or Pike Handstand Push Up
Min 2: 5 Plank Walk Out
Min 3: 20 Prone Thumb Raise
Min 4: Rest
Post Work 1xs:
–10ea Hip Circle
–5ea Internal Hip Rotation
