Day 4

Glutes, Legs, Abs, Conditioning (Deadlift)

Warm-Up

General Mobilization

2 Rounds of:

Bear Walks (forward & back) 15-20 steps

5 per side Diagonal Stretch

5 per side Figure 8 (feet together & apart)

Preparation

2 Rounds of:

30 sec Ankle Clocks in each position

5 per side Shin Box 

2 Rounds of:

5 Squat to flexion 

5 Cossack to Pigeon Flow (modification: 5 Cossack squats/Pigeon stretch/Static Lizard Stretch)

30sec KB Deadbug

Glutes, Legs, and Abs

60-90s rest between sets

Double kb Deadlift (Tempo 2X12)

R1: 1×10 Deadlift with light weight + 30s High Plank Hold (level 1) or Pistol Plank (level 2)

R2-4: 3×8-10 Deadlift med weight + 30s High Plank Hold (level 1) or Pistol Plank (level 2)

R5: 1×6-8 Deadlift heavy weight + 30s High Plank Hold (level 1) or Pistol Plank (level 2)

R6: 1×8-10 Deadlift with med weight+ 30s High Plank Hold (level 1) or Pistol Plank (level 2)

Conditioning

5 Rounds of:

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

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

30s Single leg glute bridge (right) / 15s rest

30s Single leg glute bridge (left) / 15s rest 

Stretch

30sec Cobra Walkouts to Child Pose

30sec per side Death Stretch

30sec per side Runners Stretch

30sec per side Shifting Pigeon

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