Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
<15 Minutes>
*Do a set every 3 minutes.
1 Back Squat @ 5.5/10 RPE
1 Back Squat @ 6.5/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9.5/10 RPE
*50 Yard Build Up Sprint after each set.
From Coach Sage “Build up Sprint: Think about changing gears as you go. For 10 yards you are in 1st gear, the next 10 yards you’re in 2nd gear, next 10 yards 3rd gear, next 10 yards 4th gear. You’re only at your “maximum speed” for the last 10 yards. You should not be completing a full out sprint for 50 yards. I want you to learn how to increase speed as you go.
Note: Be careful here with your hamstrings. I would recommend for the first few sets, only build up to 80% effort in the sprint. The last few sets, you can increase to a full on sprint. Be smart!”
1-2 Sets
1:00 Row OR Ski (moderate)
10 Hanging Scap Retraction
5 Tempo Ring Row
10 Single Arm Bench Press (each arm, light)
10 Single Arm Strict Press (each arm, light)
-Then-
Build to workout weights.
Workout Prep
1 Set (at workout pace):
3 Bench Press (at workout weight)
2 Strict Chin Ups
3 Strict Press (at workout weight)
2 Ring Rows
<15 Minute TC>
2 Person Teams (Chose one of the following options to do):
For TIme:
50-40-30-20-10
Bench Press (135/95)
25-20-15-10-5
Strict Chin Ups
-OR-
For Time:
50-40-30-20-10
Strict Press (95/65)
25-20-15-10-5
Ring Rows
*Split reps as desired
Scaled:
2 Person Teams (Chose one of the following options to do):
For Time:
50-40-30-20-10
Bench Press (95/65)
20-16-12-8-4
Chin Ups (OR 2x Banded Chin Up)
-OR-
For Time:
50-40-30-20-10
Strict Press (65/45)
10-8-6-4-2
Ring Rows
*Split reps as desired
Cool Down (OPTIONAL)
1 minute Pec Lacrosse Ball Smash Option 1 OR Pec Lacrosse Ball Smash Option 2 (each side)
2 minute Chest Stretch (each side)
Pec Lacrosse Ball Smash Option 1 OR Pec Lacrosse Ball Smash Option 2
Chest Stretch
Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)