SUB-MAXIMAL STRENGTH | FULL-BODY 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
STRENGTH COMPOUND SUPERSET:
- Anderson Front Squat 2×12 each; rest 60s –> RPE 8
- Dual Kettlebell Split Squat 2×8 each; rest 60s –> RPE 8
6-12-25 METHOD | REPEATED EFFORT METHOD:
1-2 Rounds of…
- Supinated Grip Bench Press x6 –> RPE 8
- Dumbbell Floor Press x12 –> RPE 8
- Sprinter Dumbbell Press x20 each –> RPE 8
Note: need to stay lighter on this exercise
Rest 2-3 min
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