Intermediate
8 Hip circles / side
10 Reverse lunges with overhead reach / side
10 Cossack squats / side
8 Single leg quad extensions / side
Strength:
3 Rounds –
6 Front squats @ 65%
10 Supinated barbell rows
Muscular Endurance:
Complete 3 rounds of the following working for 30 seconds at each station with 20 seconds rest between –
Single-leg hip bridge (left)
Single-leg hip bridge (left)
Hollow body rocks
Bear crawl
Metabolic Conditioning:
Complete 3 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Dumbbell box step-overs
Station 2: Bicycle v-ups (left knee bicycle, right knee bicycle, both knee v-up)
Station 3: Jump rope
Complete 3 rounds of the following individually for reps –
Box jumps x 40 sec
Battle rope slams x 40 sec
Rest x 90 sec
Mobility:
Spend 3 minutes in the deep squat stretch completing 15 hip internal rotations / side
Beginner
8 Hip circles / side
10 Reverse lunges with overhead reach / side
10 Cossack squats / side
8 Single leg quad extensions / side
Strength:
3 Rounds –
12 Goblet squats
10 Supinated barbell rows
Muscular Endurance:
Complete 3 rounds of the following working for 30 seconds at each station with 20 seconds rest between –
Single-leg hip bridge (left)
Single-leg hip bridge (left)
Hollow body rocks
Bear crawl
Metabolic Conditioning:
Complete 3 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Dumbbell box step-overs
Station 2: Bicycle v-ups (left knee bicycle, right knee bicycle, both knee v-up)
Station 3: Jump rope
Complete 3 rounds of the following individually for reps –
Box jumps x 40 sec
Battle rope slams x 40 sec
Rest x 90 sec
Mobility:
Spend 3 minutes in the deep squat stretch completing 15 hip internal rotations / side
