4.21.2023

STRENGTH METHODS | REPEATED EFFORT METHOD

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:

  1. 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:

  1. Resisted Nasal Breathing x15
LEARN MORE: EXERCISE DEMONSTRATIONS
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