First time? Check out the Training Guide
Week 1, day 3. Two days in. Let's give the upper body a bit of a rest and focus on building these wheels.
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!
A) Seated Box Jump
5x3, highest possible (safe) box height demo
B) Back Squat
Build to a heavy set of 5 demo
C) Back Squat
3x5 @ 90% of today's heavy 5 weight
D1) Rear Leg Elevated Jump
4x6 ea leg demo
D2) Dumbbell Bulgarian Split Squat
4x8 ea leg demo
E1) Banded Hip Hinge
3x8 EXPLOSIVE reps (squeeze them glutes!) demo
E2) Push-up Position Plank
3x1min (add weight if possible) demo
F) Hollow Rock
3x30 sec demo
DEVELOPMENT:
AM) Cold shower, 10-60 seconds NO HESITATION getting in = victory
PM) 10 minutes of stretching. Recommendations: