5.15.2023

SUBMAXIMAL 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. Seated Dynamic Vertical Jump; rest 45-60s –> Maximal Effort

STRENGTH DEVELOPMENT | MAXIMAL EFFORT:

  1. Box Squat 3×5; rest 90s-2 min –> RPE 7-8

STRENGTH ACCESSORY:

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

STRENGTH SUPERSET:

  1. 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.
  2. Chest Supported Incline Rows 2×15-20 –> RPE 7-8

CORE ACCESSORY:

  1. GHD Sit Ups 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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