Thursday, November 10

Prep

Equipment Required: foam roller, light/medium band

1) Foam Roll Hamstrings x 60s each

2) 4 each Single Leg Upward Dog to Standing

3) 3 Rounds:

– 2 Russian Baby Makers

– 4 Up Downs

– 6 each Walking Lunges

– 8 Banded Good Mornings

A.

Stagger Stance Glute Hip Thrust

2/3 x 8-10 each w 2s hold. 

OT2M

– 2 warm-up sets, 3 working sets

– Elevate toes to engage glutes

B.

Stagger Stance KB RDL

2/3 x 10-12 each. Rest 90s

– 2 warm-up sets, 3 working sets

– Increase from last week

– Start weaker side first

C.

EMOM12

Min 1: 30s Double KB Clean (44/26)

Min 2: 30s Row

Min 3: 30s Double KB Lateral Lunge

Min 4: 30s Up downs

– Goal: Challenging effort, consistent rep counts each round

Rx+: (53/35)

L3: (35/26)

L2: (26/20)

L1: (20/DB 15s)

D.

Single Leg Banded Hamstring Curl

3 x 20-25 each. Rest 60s