WARM UP
Coaches dynamic warm up
Then,
Stretch
Then,
Coaches tutorial – box squat
Then,
Box squats – 3×5 (build)
ADVANCED
STRENGTH
EMOM for 12min complete:
3 box squats @65% of 1RM
**16” box; if you’re over 6’ use 20” box**
INTERMEDIATE
STRENGTH
EMOM for 12min complete:
3 box squats @65% of 1RM
**16” box; if you’re over 6’ use 20” box**
BEGINNER
STRENGTH
EMOM for 12min complete:
**20” box; if you’re over 6’ use 24” box**
ADVANCED
WORKOUT
15 DB leg curls
10R/10L alt dead hang knee raises (no swing)
15 donkey raises
**3x – NFT; rest as needed**
10R/10L single arm KB reverse lunges (hold R, lunge L) 53/44
15 KB V-sit leg hurdles
5R/5L FR KB squat (pause :02sec at bottom) 53/44
**3x – NFT; rest as needed**
INTERMEDIATE
WORKOUT
15 DB leg curls
10R/10L abstrap hang knee raises (no swing)
15 donkey raises
**3x – NFT; rest as needed**
10R/10L single arm KB reverse lunges (hold R, lunge L) 35/26
15 KB V-sit leg hurdles
5R/5L FR KB squat (pause :02sec at bottom) 35/26
**3x – NFT; rest as needed**
BEGINNER
WORKOUT
15 DB leg curls
10R/10L alt lying knee tucks
15 donkey raises
**3x – NFT; rest as needed**
10R/10L reverse lunges
15 KB V-sit leg hurdles
10 goblet squats
**3x – NFT; rest as needed**