DYNAMIC EFFORT | SPEED-STRENGTH METHOD
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
NEUROLOGICAL PRIMING:
- Overload Bench ISO Holds 1-2 x 10-15s –> overload +10% over ~1RM
SPEED-STRENGTH:
- Speed Bench Press
- 16 x 3; rest 15s each / rest 60s every 4 sets –> 55% of ~1RM
Note: use chain or band accommodation and change grips every 4 sets.
STRENGTH ACCESSORY:
- Tricep Rollback 2 x 25; rest 90s –> RPE 9
- Push Up 2 x 25+; rest as needed –> RPE 9
- Lateral Raise 2 x 25+; rest as needed
COOLDOWN:
- Tripod ISO x20s
- Standing Pec Stretch x20s