Warm up: 2 Rounds
2 Toe Touch Squat to Alt Reach (R + L=1)
Leg Swings (Front to Back & Side to Side)
Then complete the following*:
10 Back Squats AHAP
10 Pistol Squats R (Assisted)
10 Pistol Squats L
Burn out set of Lunge Switches (R+L=2)
Rest 2-3 Minutes
8 Back Squats AHAP
8 Pistol Squats R
8 Pistol Squats L
Burn out set of Lunge Switches (R+L=2)
Rest 2-3 Minutes
4 Back Squats AHAP
4 Pistol Squats R
4 Pistol Squats L
Burn out set of Lunge Switches (R+L=2)
Rest 2-3 Minutes
4 Back Squats AHAP
4 Pistol Squats R
4 Pistol Squats L
Burn out set of Lunge Switches (R+L=2)
Rest 2-3 Minutes
Cool Down:
25 Straight Leg Situps
3 sets of 30 seconds each side (R & L) lower back and piriformis stretches
QL Stretch
Child's Pose
Post weights and # of burn out sets of lunge switches to comments
*Less than 1 Month:
Please don't attempt AHAP or burn out sets! Complete 4 sets of:
4 Back Squats 25/45
4 Assisted Pistol Squats R
4 Assisted Pistol Squats L
4 Lunge Switches (R+L=2)
Rest 2-3 Minutes
*Less than 3 Months:
Complete 4 Sets of:
4 Back Squats AHAP
4 Pistol Squats R
4 Pistol Squats L
Burn out set of Lunge Switches (R+L=2)
Rest 2-3 Minutes