4.24.2023

MAXIMAL EFFORT | STRENGTH METHODS

WARM UP:

1. Foam Roll x2 min total
2. Lumbar Locked T-Spine Rotation x10, Bilateral
   3.Cat-Camel x10
3. Quadruped Rocking w/ Head Nods & Turns x5, Bilateral
4. Fwd/Bkwd Leopard Crawl x5 yds
5. Plank w/ Shoulder Taps x10, Bilateral
6. 1⁄2 Kneeling Active Hip Flexor x5, Bilateral
7. Squat w/ Rotation & Extension x5, Bilateral
8. Cross Crawl x10 yds
9. Lateral Band Walks x10 yds, Bilateral

POWER DEVELOPMENT:

1. Banded Hamstring Flutter Kicks 2-3x10s; rest 45-60s –> Maximal Effort

STRENGTH DEVELOPMENT | MAXIMAL EFFORT:

1. Build to a new Trap Bar Deadlift 1RM in 8 sets or less
   • Warm up using:
     • x10 @40%
     • x5 @60%
     • x3 @80%
     • Then, build #20-40 each set until you set a new heavy single

STRENGTH ACCESSORY:

1. Weighted Pull-ups 3×3-5; Building in weight; rest 90s
2. Hip Thrusts 2×15-20; rest 90s –> RPE 7-8

STRENGTH SUPERSET:

1. Close Grip Bench Press 2×15-20; rest 60s –> RPE 7-8
2. Kneeling Bench Supported Rows 2×15-20 –> RPE 7-8

CORE ACCESSORY:

1. Hanging Leg Raises 1×50; rest as needed

COOLDOWN:

1. Walk x1-2 min
2. Rocking x1 min
3. Quadruped Rocking w/ Head Nods & Turns x1 min
4. Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min

Learn More: Exercise Demonstrations

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