07/06/26 Week 4, power development
WARM UP
Mobility warm up: lying open books with reach, child's pose with adductor stretch, bird dog reach, hip hurdles, SL glute bridge in figure 4, SL glute bridge hold, hamstring bridge, 90/90 reach
2X through: 8X per side flamingo lunges, 10X lateral jumps to balance
MAIN SET, Back lunge into SL hops
-8X alternating back lunge with bar
4x through -6 alternating back lunge upping weight until you have max for balance today with 10X squat hops (slow lower, fast pop up)
Set 2 do 3X through:
Set 3 do 3X through:
WARM UP
Mobility warm up: lying open books with reach, child's pose with adductor stretch, bird dog reach, hip hurdles, SL glute bridge in figure 4, SL glute bridge hold, hamstring bridge, 90/90 reach
2X through: 8X per side flamingo lunges, 10X lateral jumps to balance
MAIN SET, Back lunge into SL hops
-8X alternating back lunge with bar
4x through -6 alternating back lunge upping weight until you have max for balance today with 10X squat hops (slow lower, fast pop up)
Set 2 do 3X through:
- 8X double clean to press
- 10X pop cleans
- 2X per side triple hops to balance
- Rest as needed and go again
Set 3 do 3X through:
- 8X ring rows
- 10X push up planks
07/08/26 Deadlifts
WARM UP
Mobility: hamstring flossing, squat to forward fold, scapular push ups, thread the needle,
Red Band 10X: deadlifts, pull aparts, shoulder mobility, low rows on rig, glute med hops
Kettlebell 10X: SL deadlifts to clean per side
MAIN SET, Deadlift power set
-8X 55%
-6X 65%
-4X 75%
TWO TIMES THROUGH-4X 85% lift, drop and reset in between
Set 2 do 3X through:
Set 3 do 4X through:
WARM UP
Mobility: hamstring flossing, squat to forward fold, scapular push ups, thread the needle,
Red Band 10X: deadlifts, pull aparts, shoulder mobility, low rows on rig, glute med hops
Kettlebell 10X: SL deadlifts to clean per side
MAIN SET, Deadlift power set
-8X 55%
-6X 65%
-4X 75%
TWO TIMES THROUGH-4X 85% lift, drop and reset in between
Set 2 do 3X through:
- 8X bird dog rows
- 8X per side Bulgarian split squats with a twist
- rest before you go again
Set 3 do 4X through:
- 8X med ball slams
- 8X hop over the med ball (or behind)
- 30 sec jump rope with the rope!
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