Intermediate
Complete 8 hip circles / side
Complete 8 leg swings / side
Complete 8 lateral leg swings / side
Complete 8 figure 8 leg swings / side
Complete 12 psoas march steps on each side
Complete 8 alternating cossack squats / side
Strength:
Work up to a back squat 2-rep max
Then, complete the following –
Drop the weight 10% and complete as many back squats as possible
Drop the weight another 10% and complete as many as possible
Continue in this fashion for 5 sets. You may rest up to 30 seconds between sets.
Muscular Endurance:
4 Rounds –
5 Pull-ups or pull-up negatives
7 Romanian deadlift with DBs or KBs
9 Lower pulley knee-ins
Metabolic Conditioning:
Complete 4 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –
Station 1: Speed ladder Icki shuffle
Station 2: Mountain climbers
Station 3: Squat jumps
Station 4: Sprint to backpedal
Mobility:
Complete the banded hip flexor stretch for 40 seconds on each side
Complete the deep squat stretch for 2 – 3 minutes
Beginner
Complete 8 hip circles / side
Complete 8 leg swings / side
Complete 8 lateral leg swings / side
Complete 8 figure 8 leg swings / side
Complete 12 psoas march steps on each side
Complete 8 alternating cossack squats / side
Strength:
Work up to a back squat 5-rep max
Then, complete the following –
Complete as many goblet squats as possible with a challenging weight
Drop the weight 5# and complete as many as possible
Drop the weight another 5# and complete as many as possible
Continue in this fashion for 5 sets. You may rest up to 30 seconds between sets.
Muscular Endurance:
4 Rounds –
6 Ring assisted pull-ups
8 Romanian deadlift with a kettlebell
10 Leg raises
Metabolic Conditioning:
Complete 4 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –
Station 1: Speed ladder Icki shuffle
Station 2: Mountain climbers
Station 3: Squats
Station 4: Sprint to backpedal
Mobility:
Complete the banded hip flexor stretch for 40 seconds on each side
Complete the deep squat stretch for 2 – 3 minutes
