Intermediate
Complete 8 hip circles / side
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
Complete 8 alternating cossack squats / side
Complete 6 single leg hip lifts on each side
Complete 12 psoas march steps on each side
Strength:
Find your back squat one-rep max!
The following is a template for working up to a one-rep max (sets x reps @ percentage of max weight):
- Warm up
- 1×8 @ 30%
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 80%
- 1×1 @ 90%
- 1×1 @ 95%
- 1×1 @ 100%+ or new PR.
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station –
Station 1: Eddie Gordo squat (squat, right knee to left elbow, squat, left knee to right elbow)
Station 2: Plyo toe taps
Station 3: Scissor kicks
Station 4: Jumping jacks
Mobility:
Banded hip stretch using pull-up bar x 40 sec / side
Spend a few minutes rolling out your quads
Beginner
Complete 8 hip circles / side
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
Complete 8 alternating cossack squats / side
Complete 6 single leg hip lifts on each side
Complete 12 psoas march steps on each side
Strength:
Find your back squat one-rep max!
The following is a template for working up to a three-rep max (sets x reps @ percentage of max weight):
- Warm up
- 1×10
- 1×8
- 1×5
- 1×3
- 1×3
- 1×3
- 1×3
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station –
Station 1: Eddie Gordo squat (squat, right knee to left elbow, squat, left knee to right elbow)
Station 2: Plyo toe taps
Station 3: Scissor kicks
Station 4: Jumping jacks
Mobility:
Banded hip stretch using pull-up bar x 40 sec / side
Spend a few minutes rolling out your quads
