0:00 – 12:00
Super Dynamic Warmup
12:00 – 20:00
Hip Activation Drills
15 minutes E3MOM (20:00 – 35:00)
TEMPO SQUATS: 42X1
Spend FOUR seconds lowering down to the bottom, hold for TWO seconds at the bottom, EXPLODE up to standing as fast as you can, ONE second reset at the top. PERFORM EACH REP AT PRECISELY THIS TEMPO or you will have to go down in weight.
5 Back Squats
L4 – 205/155#*
L3 – 175/125#*
L2 – 135/95#*
*IF LAST WEEK’S PRESCRIBED LOAD WAS COMFORTABLE, INCREASE BY 10# THIS WEEK*
5 Double Kettlebell Squats
As always these are suggested weights. Tempo training should make light weights feel much heavier. Remember the purpose of this training is to see how perfectly you can maintain form throughout the entire range of motion of the lift; this is not limit-strength training.
35:00 – 45:00
Single Leg Balancing
– focus on keeping your weight on the working leg for the ENTIRE ROM of the exercise (up and down, use no momentum either direction)
– load is more important than box height: heavier is better than higher (try to get a box that allows your working leg to be just below parallel in the setup position)
Box or Bench Squat Jumps
45:00 – 60:00
8/8 Russian Step-ups (contralateral rack hold)
16 Box Squat Jumps (no weight)
L4 – 24/18
L3 – 22/16
L2 – no rx (aim for 18/12 minimum)
6/6 Russian Step-ups (contralateral if possible, otherwise goblet or bodyweight)
12 Squat Box Jumps (no weight)
If you’re planning to train tomorrow, you shouldn’t do this part of the workout.
(after class, may be done at home if you want)
Burpees – 5 minutes or 100 reps, whichever comes first.