5.20.2023

DYNAMIC EFFORT | SPEED-STRENGTH METHOD

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

ISOMETRIC OVERLOADS:

  1. Overload Bench ISO Holds 1-2 x 10-15s –> overload +10% over ~1RM

SPEED-STRENGTH:

  1. Speed Bench Press 9×3; rest 60s –> 45% of 1RM

Note: use chain or band accommodation and change grips every 3 sets.

STRENGTH SUPERSET:

  1. Tricep Rollback 2×20-25; rest 90s –> RPE 7-8
  2. Chin Ups 2×12-15; rest 60s –> RPE 7-8

STRENGTH COMPOUND SUPERSET:

  1. Dual Kettlebell Bent Over Row 2×12-15; rest 60s –> RPE 7-8
  2. Bird-Dog Rows 2×12-15; rest 60s –> RPE 7-8

COOLDOWN:

  1. Tripod ISO x20s
  2. Standing Pec Stretch x20s

Learn More: Exercise Demonstrations
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