STRENGTH METHODS | REPEATED EFFORT 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
POWER:
- Seated Dynamic Vertical Jump to Box 3×5, 20″; rest 45s
STRENGTH:
1a. Barbell RDL 3×12; rest 1:30-2min –> RPE 9
1b. Standing Hip CARS 2×5, Bilateral
2a. Heels Elevated Goblet Squat 2×20; rest 90s –> RPE 9
2b. Hammer Curl 2×20; rest 60s –> RPE 9
3a. Box Assisted GHR 2×6-8; rest 90s
3b. Seesaw DB Row 2×20-30 tot; rest 60-90s
COOLDOWN:
- Resisted Nasal Breathing x15