A) Single-leg Squat To Box
3x5 ea leg demo
B) Trap Bar Jump
6x3 light and fast demo
Anywhere between the empty bar and 45's. The goal is SPEED generation.
C) Back Squat
Work to a 5-rep max demo
Use this calculator to determine your estimated 1-rep max, which you will use for the remainder of this cycle. WRITE THIS DOWN along with your Bench press 5rm!
D1) Landmine Ab Rotation
3x6 ea side
D2) Dumbbell Front Rack Reverse Lunge
3x6 ea leg
F) Prone Hamstring Curl
*If working out without a hamstring curl machine, do banded hamstring curls. If you're doing these banded, do them EXPLOSIVELY. If your gym has a seated hamstring curl machine, that is fine too, but prone is preferable.
1. What are your personal goals outside of fitness for this year?