DAY 1 Pause Squats & Pulling
Warm Up:
A1-General Mobilization 10 reps of each in each direction
B1- 10 reps Leg Swings in each direction
C1-Figure 8’s with Stick, 6 feet wide, 6 feet together
Preparation:
A1-2×30 seconds Ankle Clocks in each direction
A2-2×10 Shin Boxes each side (level 1) or Squat to Half Shin Box (level 2)
B1-2×5 Squat to Flexion Drill
B2-2×5 Active Hangs, hold for 10-15 seconds on last rep
Strength:
Rest 60-90 seconds between sets.
A1-1×7-10 Pause Squats, tempo 22X2.
A2-1×7-10 Hinge Ring Rows (level 1) Tempo 2X21 or 1×3 Chin Up Negatives on bar or rings tempo 242X (level 2) Use band assist if needed
B1-3×5 Pause Squats @ 40-50% weight. Level 1 use kettlebells single in bottoms up position or doubles in rack position. Level 2 use front racked barbell
B2-1×7-10 Hinge Ring Rows (level 1) Tempo 2X21 or 1×3 Chin Up Negatives on bar or rings tempo 242X (level 2) Use band assist if needed.
C1-3×5 Pause Squats @ 50-60%
C2-1×7-10 Hinge Ring Rows (level 1) Tempo 2X21.or 1×3 Chin Up Negatives on baron rings tempo 242X (level 2) Use band assist if needed.
Conditioning:
3-5 Rounds of the following:
5-10 Inchworms
5-10 Reverse Leg Raises (choose your level, hold last rep for 10 seconds)
5-10 Side Plank (level 1) or Oblique Raises (level 2)
Post Stretch Bonus:
-5 Cobra Walk Outs to Child’s Pose hold last position for 30 seconds
-30 seconds Death Stretch each leg
-30 seconds Shifting Pigeon each leg
-30 seconds Posterior Chain Stretch level 1 or level 2
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