Week 6
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: KB bottoms-up rack walk (3x10sec per side)
- Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.
Circuit 1:
- KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
- Resisted harstyle push up
- Rocking X10 + KB halos X5
Circuit 2:
- KB goblet squat (level 2)
- KB renegade row, 10 reps per side, complete one side then the other
- Hitchhiker X10 + hip flexor stretch with dowel X10
Metabolic Conditioning: sprinting/spin bike/elliptical (4x15:30)
Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll 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 carry with DB/Plate/KB 3x10s
- Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.
Circuit 1:
- KB inside-out clean
- Ipsilateral reverse lunge, KB on the same side as front leg
- Half-kneeling hip flexor stretch with dowel X10
Circuit 2:
- Goblet squat (level 2)
- Alternating ent over row with KB, hold both KBs the whole time
- Hitchhiker X10
Metabolic Conditioning: 12 KB swings on the minute for 10 minutes
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: KB bottoms-up rack walk (3x10sec per side)
- Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.
Circuit 1:
- KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
- Resisted harstyle push up
- Rocking X10 + KB halos X5
Circuit 2:
- KB goblet squat (level 2)
- KB renegade row, 10 reps per side, complete one side then the other
- Hitchhiker X10 + hip flexor stretch with dowel X10
Metabolic Conditioning: sprinting/spin bike/elliptical (4x15:30)
Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed
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