04/13/26 Week 1 building up to heavy
WARM UP
Mobility: 90/90 with reach, bird dog with diag reach, half kneeling adductor stretch, low squat hold
Low step warm up, 30 sec each, 2X through: skater step downs, cross over step ups, up and overs
MAIN SET, Back squats
8X at 50%- good tempo
6X 60%
4X at 70%
4X 3 at 75%
Rest at least 90 sec between each.
Set 2 do 3X through:
Set 3 do 4X through:
WARM UP
Mobility: 90/90 with reach, bird dog with diag reach, half kneeling adductor stretch, low squat hold
Low step warm up, 30 sec each, 2X through: skater step downs, cross over step ups, up and overs
MAIN SET, Back squats
8X at 50%- good tempo
6X 60%
4X at 70%
4X 3 at 75%
Rest at least 90 sec between each.
Set 2 do 3X through:
- 8X per side weighted lateral step up, weight in rack
- 8X per side plate drag
- 8X per side jump to SL landing (on a plate or low box)
- Rest as needed and go again
Set 3 do 4X through:
- down and back weighted carries
- 8X weighted squat jumps
04/15/26 Romanian Deadlifts
WARM UP
Mobility: hip hurdles, airplanes, alternating lotus, good mornings, walk outs, scap push ups
Banded work, 2X through: hamstring lifts, glute bridge and hold, glute marches, plank tap out
MAIN SET, Romanian Deadlifts
10X at 50%
6X at 60%
4X 6-8 at 65% WITH GREAT FORM and good tempo
PLENTY OF REST 90 sec minimum
Set 2 do 3X through:
Set 3 do 3X through:
WARM UP
Mobility: hip hurdles, airplanes, alternating lotus, good mornings, walk outs, scap push ups
Banded work, 2X through: hamstring lifts, glute bridge and hold, glute marches, plank tap out
MAIN SET, Romanian Deadlifts
10X at 50%
6X at 60%
4X 6-8 at 65% WITH GREAT FORM and good tempo
PLENTY OF REST 90 sec minimum
Set 2 do 3X through:
- 8X per side SL deadlift, weight in one hand, as heavy as you can with good balance
- 4X broad jumps
- rest before you go again
Set 3 do 3X through:
- 16X total hip flexor marches on a bench
- 10X per side side dead bugs, banded on the rig
- 4-6X perfect push ups
MAX Deadlift, squat
Danielle- 205, 195
Leanna- 165, 155
Michelle- 190, 135
Yung Hae- 145, 135
Teri- 185, 145
Allison- 155, 120
Victoria- 185, 175
Danielle- 205, 195
Leanna- 165, 155
Michelle- 190, 135
Yung Hae- 145, 135
Teri- 185, 145
Allison- 155, 120
Victoria- 185, 175