5.26.2023

SUB-MAXIMAL STRENGTH | FULL-BODY 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

STRENGTH COMPOUND SUPERSET:

  1. Anderson Front Squat 2×12 each; rest 60s –> RPE 8
  2. Dual Kettlebell Split Squat 2×8 each; rest 60s –> RPE 8

6-12-25 METHOD | REPEATED EFFORT METHOD:

1-2 Rounds of…

  1. Supinated Grip Bench Press x6 –> RPE 8
  2. Dumbbell Floor Press x12 –> RPE 8
  3. Sprinter Dumbbell Press x20 each –> RPE 8

Note: need to stay lighter on this exercise

Rest 2-3 min

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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