5.8.2023

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. Banded Hamstring Flutter Kicks 2-3x10s; rest 45-60s –> Maximal Effort

STRENGTH DEVELOPMENT | MAXIMAL EFFORT:

  1. Trap Bar Deadlift 2×5; rest 2-3 min –> RPE 9

STRENGTH ACCESSORY:

  1. Weighted Pull-ups 3×3-5; Building in weight; rest 90s
  2. Hip Thrusts 2×15-20; rest 90s –> RPE 9

STRENGTH SUPERSET:

  1. Close Grip Bench Press 2×15-20; rest 60s –> RPE 9
  2. Kneeling Bench Supported Rows 2×15-20 –> RPE 9

CORE ACCESSORY:

  1. Hanging Leg Raises 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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