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..
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E&utm_source=rss&utm_medium=rss x 5
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4&utm_source=rss&utm_medium=rss x 5 each (pause in extension for :03 on each rep)
Superman (pulse/ arms at side/ overhead) – https://www.youtube.com/watch?v=upk0GdphLj4&utm_source=rss&utm_medium=rss x 10 each with :02 pause (first set arms at side, second set overhead)
Primary Lift –
Focused on speed strength; stay light and move fast
8×2 Deficit deadlift @ 70% max conventional deadlift; rest :60 between sets
Deficit deadlift – https://www.youtube.com/watch?v=CpWsUsqBtN8&utm_source=rss&utm_medium=rss
OR
Complete 8×5 db deficit deadlift @ 6/10 rate of perceived exertion; every :60
Deficit deadlift with dumbbells – https://www.youtube.com/watch?v=QYsIgip8CB4&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 + :15 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. In week 2, take :03 to descend on every rep of bulgarians, full stop in the bottom, then explode up. Try to maintain weight despite additional time under tension, even if you need to rest more after the hollow hold, which also increases in time.
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 12
Low Plank Hip Dips – https://www.youtube.com/watch?v=dLhwi7ADoXw&utm_source=rss&utm_medium=rss x 12
Hold one db on your lunges at your chest between both hands, alternate sides. Try not to pause between reps in low plank work. In week 2, try to increase weight on lateral lunges from last week if possible.
Circuit 3 – Three Times
SB hamstring curls – https://www.youtube.com/watch?v=lw6tZZR1e50&utm_source=rss&utm_medium=rss x 12
SB Bridge https://www.youtube.com/watch?v=0EO-h8lp0ko&utm_source=rss&utm_medium=rss x 12
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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