Warm-up
• 100 Double Unders
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers
Strength
Week 5: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
• Ring Rows w/ heels on box
• Incline Dumbbell Flys LW
• Incline Reverse Flys LW
Rest 2 min between sets. No rest between movements. AHAP = As Heavy As Possible. LW = Lightweight.
Bench Press Drop Set
• 2-6-10-14+ reps
Recommended percentages: 80%, 70%, 60%, 50%. Chose weights that allow you to complete all reps consecutively. Perform 2 reps, quickly remove weight and immediately perform 6 reps, quickly remove weight and immediately perform 10 reps, quickly remove weight and push out 14 reps or more!
Core
3 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped