SUBMAXIMAL EFFORT | STRENGTH METHODS
WARM UP:
- Foam Roll x2 min total
- Lumbar Locked T-Spine Rotation x10, Bilateral
3.Cat-Camel x10 - Quadruped Rocking w/ Head Nods & Turns x5, Bilateral
- Fwd/Bkwd Leopard Crawl x5 yds
- Plank w/ Shoulder Taps x10, Bilateral
- 1⁄2 Kneeling Active Hip Flexor x5, Bilateral
- Squat w/ Rotation & Extension x5, Bilateral
- Cross Crawl x10 yds
- Lateral Band Walks x10 yds, Bilateral
POWER DEVELOPMENT:
- Seated Dynamic Vertical Jump; rest 45-60s –> Maximal Effort
STRENGTH DEVELOPMENT | MAXIMAL EFFORT:
- Box Squat 3×5; rest 90s-2 min –> RPE 7-8
STRENGTH ACCESSORY:
- Weighted Pull-ups 3×3-5; Building in weight; rest 90s
- Staggered Stance Hip Thrusts 2×15-20 each –> RPE 7-8
STRENGTH SUPERSET:
- Multi-Grip Bench Press 2×15-20; rest 60s –> RPE 7-8
- Note: If you do not have access to a multi-grip bar then, you may use neutral dumbbell press.
- Chest Supported Incline Rows 2×15-20 –> RPE 7-8
CORE ACCESSORY:
- GHD Sit Ups 1×50; rest as needed
COOLDOWN:
- Walk x1-2 min
- Rocking x1 min
- Quadruped Rocking w/ Head Nods & Turns x1 min
- Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min