DYNAMIC EFFORT | SPEED-STRENGTH METHOD
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
ISOMETRIC OVERLOADS:
- Overload Bench ISO Holds 1-2 x 10-15s –> overload +10% over ~1RM
SPEED-STRENGTH:
- Speed Bench Press 9×3; rest 60s –> 45% of 1RM
Note: use chain or band accommodation and change grips every 3 sets.
STRENGTH SUPERSET:
- Tricep Rollback 2×20-25; rest 90s –> RPE 7-8
- Chin Ups 2×12-15; rest 60s –> RPE 7-8
STRENGTH COMPOUND SUPERSET:
- Dual Kettlebell Bent Over Row 2×12-15; rest 60s –> RPE 7-8
- Bird-Dog Rows 2×12-15; rest 60s –> RPE 7-8
COOLDOWN:
- Tripod ISO x20s
- Standing Pec Stretch x20s