Prep
Equipment required: Foam roller, medium/light band, light KB
1) Foam Roll Glutes & Hamstrings x 60s each
2) 10 Sciatic Nerve Floss each
3) AMRAP 6:
– 3 each Stagger Stance KB RDL
– 5 each Dead Bug
– 10 ft Elephant Walk
4) Glute Hip Thrust w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Stagger Stance Glute Hip Thrust
2/3 x 8-10 each w 3s down.
OT2M
– 2 warm-up sets, 3 working sets
– Elevate toes to engage glutes
B.
2/3 x 10-12 each.
OT2M
– 2 warm-up sets, 3 working sets
– Start weaker side first
C.
EMOM12
Min 1: 30s Russian Swing (53/35)
Min 2: 30s Max Cal Row
Min 3: 30s Goblet Squat
Min 4: 30s Up Downs
– Goal: Challenging effort, consistent rep counts each round
Rx+: (70/53)
L3: (44/26)
L2: (35/20)
L1: (26/DB 15)
D.
Single Leg Banded Hamstring Curl
3 x 20-25 each. Rest 60s