SUBMAXIMAL EFFORT | FULL-BODY 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 SUPERSET | HYPERTROPHY FOCUS:
- Front Squat 1-2 x 20-30 each; rest 60s –> RPE 9
- KB Split Squat 2 x 8 each; rest 60s –> RPE 9
6-12-25 METHOD | REPEATED EFFORT METHOD:
1-2 Rounds of…
- Pendlay Row x6 –> RPE 9
- Chin Ups x12 –> RPE 9
- Hammer Curls x25 –> RPE 9
-Note: need to stay lighter on this exercise
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