MONDAY, OCTOBER 7TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we’ll focus on strength work with the clean, quads, glutes, and core. All work should
be challenging, but the focus is on technique and execution.
B) Warm Up (3:00 – 18:00)
Equipment needed for this warm-up:
– Foam Roller
– Light KB
– Bench or Box
3:00 – 5:00
Oscillatory Foam Roll Hip Flexors x 1-2 spots 1-2 inches + 20-30s each spot
5:00 – 7:00
Biphasic Hip Flexor Stretch x 45s each side
7:00 – 9:00
Bird Dogs: 3 x 5 ea.
9:00 – 11:00
Banded Glute Bridge: 3 x 5. Rest 30s.
11:00 – 13:00
3 Rounds of:
5 Tempo Goblet Squats
5 KB RDLs
13:00 – 15:00
3 Rounds of:
Twitchy Skip x 5
Seated Dynamic Vertical Jump x 1
C) Strength (20:00 – 60:00)
1) Power Clean: Build to a heavy double in 9 sets. Rest 2:00.
– Reset on each rep
2) Barbell Split Squats – Back Rack: 3/4 x 6 ea. Rest 90s.
– 3 sets to build in weight
– 4 sets with a challenging weight.
3) Glute Hip Thrust – Single Leg: 3 x 15 ea. Rest 60s.
– Bodyweight for all sets
– Squeeze glutes hard the top of each rep
4) Crossbody Carry x 8 Minutes Max 100 Ft. Trips.
– alternate sides evenly
D) Extra Credit (After Class)
2:00 Foam Roll Hamstrings
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing