PRE – L2 – P2 – Week 3 – HA
| Movement |
Reps/Breaths
|
| 90/90 Hamstring Pullback with Reach | 8 Breaths |
| Finish with left shift | |
| Side Lying Pullback with Reach |
3 pullbacks + 5 reaches.
|
| Spiderman Rotation | 2 Breaths |
| To set from all fours | |
| All Fours to Downdog to Squat | 3 Each |
| From each position | |
| ½ Kneel Pullback Split Squat Hold |
3 Shifts + 3x5s Holds
|
| ½ Kneel Pullback Lateral Squat Hold | 3x5s Each |
| Shift first | |
| ½ Kneel Pullback SLDL Hold | 3x5s Each |
| Shift first | |
| Movement |
Reps/Breaths
|
| High Hip Reverse Crawl | 8 Steps Ea |
| Elbow March | 8 Steps Ea |
| Reverse Lunge | 6 Steps Ea |
| March to Skip | 10 yards |
| Lateral Skip | 10 yards |
| Low A Run Low – Med A Run Low – Med – High A Run |
10 yards |
| Movement | Sets | Reps | EICR | |
| A1 | Repeat Jump (3 reps) | 3 | 3,3 | X:X:X:1 |
| A2 | Lateral Rotation Punch | 3 | 6 ea | X:X:X:1 |
| *30 seconds between exercises, 60 seconds between sets, 10 seconds between sides | ||||
| Movement | Weight/Set | Reps | EICR | |
| Take the weight that you did and plug it into this formula to determine your “training max” then use that number to determine your percentages for the next 6 weeks: Training Max | ||||
| B1 | Goblet Squat LM Squat Zercher Squat or Safety Bar Squat |
50%
60% 75% 85% 95% |
5
5 5 3 1+ |
2:0:X:0 |
| B2 | Split Stance LM Press opp | 5 | 5 ea | 2:0:X:0 |
| *30 seconds between exercises, 90 seconds between sets, 10 seconds between sides | ||||
| Movement | Sets | Reps | EICR | |
| C1 | DB Reverse to Forward Lunge | 3 | 3 ea | 2:0:X:0 |
| C2 | Downdog Push Up | 3 | 6 | 2:0:X:0 |
| C3 | Pull Down or Pull Up | 3 | 6 | 2:0:X:0 |
| *30 seconds between exercises, 60 seconds between sets, 10 seconds between sides | ||||
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