Pound Force

Updated: Sep 2, 2019

Warm up:

300 Single Jump Ropes or 150 DUs or 5 Minutes of Jump Rope Practice

3 sets of 30 seconds each lower back and piriformis stretches

3 sets of 30 seconds each (R & L) QL stretch


Then complete 1 of the following options (safely) for time-

Option 1 > 3 Months

30-25-20-15-10 reps of:

Deadlifts 95/135

Weighted Step Back Lunges R 15/20

Weighted Step Back Lunges L 15/20


Option 2 < 3 Months

30-25-20-15-10 reps of:

Deadlifts 65/95

Weighted Step Back Lunges R 10/15

Weighted Step Back Lunges L 10/15


Option 3 <1 Months

20-15-10-5 reps of:

Deadlifts 45/65

Step Back Lunges R

Step Back Lunges L (Modified)


Cool Down:

300 Single Jump Ropes or 150 DUs or 5 Minutes of Jump Rope Practice

3 sets of 30 seconds each lower back and piriformis stretches

3 sets of 30 seconds each (R & L) QL stretch



Naomi all set up perfectly

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