Day 1

Legs, Glutes & Abs

Warm-Up

General Mobilization 10 reps of each in each direction

2 Rounds of:

Bear Walks (forward & back) (15-20 steps)

5 per side Single Leg Anterior Chain Stretch

5 per side Figure 8 (feet together & apart)

Preparation

2 Rounds of:

5 Ankle stretches (in each position)

5 per side Shin Box 

2 Rounds of:

1 per side Hip Clocks

30s Dead Bugs

Legs, Glutes, and Abs

60-90s rest between rounds

ROUND 1: 1×10 Kettlebell Front Rack Pause Squat (Tempo 222X) light weight) +30s Bear hold or rocking

ROUND 2-4: 3×8-10 Squats medium weight + 30s Bear hold or Rocks

ROUND 5: 1×6-8 Squats heavy weight + 30s Bear hold or Rocks

ROUND 6: 1×8-10 Squats medium weight + 30s Bear hold or Rocks

Conditioning

4 Rounds of:

30s Clean & Press (right) / 15s rest

30s Clean & Press (left) / 15s rest

30s Push ups / 15s rest

30s Hollow body hold / 15s rest

30s Hollow back hold / 15s rest 

*sub one-hand or two-hand swing 

Stretch

30 sec Cobra Walkouts to Child Pose

30sec per side Death Stretch

30sec per side Runners Stretch

30sec per side Shifting Pigeon

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