Week 4
Day 1
- Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
- Activation: Cross Crawl x10 each; Segmental Rolls x3 each
- Intensification: Kettlebell Rack Walk for time (3x10sec ea)
- Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.
Circuit 1:
- KB single-leg deadlift (weight in both hands)
- Harstyle push up (modify if needed)
- Rocking X10 + KB halos X5
Circuit 2:
- KB goblet squat (level 1)
- Rotational stability plank X10.side, 2 second hold
- Hitchhiker X10 + hip flexor stretch with dowel X10
Metabolic Conditioning: Crawling (knees off ground if possible) (5X20:40)
Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed
Day 2
- Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
- Activation: Cross Crawl x10 each; Segmental Rolls x3 each
- Intensification: Farmer Hold with DB/Plate/KB 3x10s; Rotational Stability Plank x10ea side (2 sec. hold)
- Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.
Circuit 1:
- Double KB clean
- Goblet grip reverse lunge
- Half-kneeling hip flexor stretch with dowel X10
Circuit 2:
- Goblet squat (level 1)
- Bent over row with KB
- Hitchhiker X10
Metabolic Conditioning: Speed Squats in place: 5 rounds of 30 seconds work, 30 seconds recovery (5X30:30)
Cool Down: Cross Crawls x10ea, Segmental Rolls x3ea, Rocking x10, Foam roll as needed
Day 3
- Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
- Activation: Cross Crawl x10 each; Segmental Rolls x3 each
- Intensification: Kettlebell Rack Walk for time (3x10sec ea)
- Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.
Circuit 1:
- KB single-leg deadlift (weight in both hands)
- Harstyle push up (modify if needed)
- Rocking X10 + KB halos X5
Circuit 2:
- KB goblet squat (level 1)
- Rotational stability plank X10.side, 2 second hold
- Hitchhiker X10 + hip flexor stretch with dowel X10
Metabolic Conditioning: Crawling (knees off ground if possible) (5X20:40)
Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed
Click on the number below that corresponds to the week of training you're in.
