4.12.24LowerST

Warm Up/ Dynamic Stretches- Two Times

Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the following..

Russian baby makers – https://youtu.be/UCxJlrWBrl8?utm_source=rss&utm_medium=rss x 5

Hip internal rotations – https://www.youtube.com/watch?v=hPZ3igh80Mc&t=3s&utm_source=rss&utm_medium=rss x 5 each

Inactive to Active Squats – https://www.youtube.com/watch?v=Y5CFHYK-Z78&utm_source=rss&utm_medium=rss x 5

Primary Lift –

Focused on speed strength; stay light and move fast

8×3 1 and 1/4 BSQ @ 70% max BSQ; rest :60 between sets

Back Squat (1 and 1/4) – https://www.youtube.com/watch?v=wbo39M1IGOg&utm_source=rss&utm_medium=rss

OR 

Complete 8×5 db 1 and 1/4 squats @ 6/10 rate of perceived exertion; rest :60 between sets

1 and 1/4 squats with DB’s and KB’s – https://youtu.be/pwLSSjpWqAQ?utm_source=rss&utm_medium=rss

Superset 1 – Three Times

Bulgarian squats – https://www.youtube.com/watch?v=74BJLlBjamE&utm_source=rss&utm_medium=rss x 10 each

Hollow Rocks/ Hollow Hold – https://www.youtube.com/watch?v=TyNsZtBS8C0&utm_source=rss&utm_medium=rss x 10 rocks + :10 hold

DB’s by sides or shoulders on Bulgarian squats. Prioritize thigh coming parallel to the floor over weight. Go directly from the 10 hollow rocks into the :10 hold and rest as needed before squats.

Superset 2 – Three Times

Lateral Lunges – https://www.youtube.com/watch?v=lDf0mp2nc3s&utm_source=rss&utm_medium=rss x 10 each

Low Plank Body Saw – https://www.youtube.com/watch?v=s3bGyLlBX1w&utm_source=rss&utm_medium=rss x 10

Low Plank Hip Dips – https://www.youtube.com/watch?v=dLhwi7ADoXw&utm_source=rss&utm_medium=rss x 10

Hold one db on your lunges at your chest between both hands, alternate sides. Try not to pause between reps in low plank work.

Circuit 3 –  Three Times

SB hamstring curls – https://www.youtube.com/watch?v=lw6tZZR1e50&utm_source=rss&utm_medium=rss x 10

SB Bridge https://www.youtube.com/watch?v=0EO-h8lp0ko&utm_source=rss&utm_medium=rss x 10

Crunches Around the World on SB – https://www.youtube.com/watch?v=iblNx3w21n0&utm_source=rss&utm_medium=rss x :30

Take as little time to rest as possible.

Cool down/ static stretch – 

Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqM&utm_source=rss&utm_medium=rsswhile stretching

Pyramid Pose – https://www.youtube.com/watch?v=Da-tbFeTEhc&utm_source=rss&utm_medium=rss x 1 min each

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