FULL-BODY STRENGTH | DEVELOPMENTAL DAY
WARM UP:
5 minBike | Incline Treadmill Walk | Row
10 Worlds Greatest Stretch, Bilateral
10 Cat-camel
10 Hip Circles, Bilateral
20s RKC Plank
15s Side Plank, Bilateral
POWER DEVELOPMENT:
- Broad Jump 2 x 10; rest 45s –> Sub-maximal effort
MAXIMAL STRENGTH:
- Back Squat
- Build to heavy 3 reps in 15 min or less
- 1 x 20-30 @50% of peak working weight of the day
STRENGTH ACCESSORY:
- Weighted Pull-Ups 3 x 3-5; Building sets
6-12-25 METHOD | REPEATED EFFORT METHOD:
1-2 Rounds of…
- Bench Press x6 –> RPE 8
- DB Incline Press x12 –> RPE 8
- Decline Push Ups x25
CORE ACCESSORY:
- GHD Sit Ups 3 x 20; rest as needed
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