🏋️‍♂️ Workouts 🏋️‍♀️

- In addition to priming the body for our front squats, these plyometrics build explosive power, improve reaction time, and strengthen tendons—making you faster and more athletic in everyday movement and sport.

- Dumbbell Squat Jumps: The light load teaches your body to produce force quickly. Hold two lightweight dumbbells at your sides. Start standing tall, dip into a partial squat, jump, land, and reset before going into your next rep.

- High Box Jumps: Choose a box jump height that is challenging, but that you can steadily move through. Your only rest between reps should be just enough to reset and jump again. Step down off the box between reps. Do not rebound.

- Fitness Attribute Improved: Explosive Power

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

10 High Knees

5 Unweighted Squat Jumps

Build to High Box Jump Height

- Overview: This is the tenth and final week of our 10-week Fortify strength cycle. This cycle alternates between primary lifts (bench, squat, deadlift) and variations (strict press, front squat, sumo deadlift, push press, power clean, etc.) to keep movement patterns sharp while reducing overuse.

Weeks 1-4: Slow tempo reps at moderate load to improve durability

Weeks 5-8: Heavy 5-rep sets to develop raw strength

Weeks 9-10: Heavy 3-rep max tests to measure progress

- Build in weight as desired over your 3 working sets. This is simply a chance to test your strength, and you can choose how heavy you want to push it. Your top set should be challenging but should remain technically sharp.

- Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.

- Fitness Attribute Improved: Absolute Strength

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats at a Light Weight

3 Front Squats at a Moderate Weight

Build to Starting Weight

- Overview: Add 3 reps to each movement every round in this ascending ladder. Choose weights/reps/variations that allow you to get through at least the round of 15 reps today (5+ rounds).

- Toes to Bar: Should be able to be completed unbroken in earlier rounds and in 2-3 quick sets once you get to the double-digit rep rounds.

- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.

- Dumbbell Front Squats: Use two dumbbells held in the front rack position. Choose a dumbbell weight that allows for unbroken squats throughout.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 5-7 Rounds

- Don't be afraid to break the toes to bar earlier than you think. We don't want to hang on for big sets, as it would likely affect our ability to hold on to the dumbbells. Instead, prioritize unbroken, fast front squats as long as possible. It takes far more time to set down and pick up the dumbbells than it does to jump off/on the bar.

- It may be tempting to sprint the early rounds, but volume quickly builds upon itself as the reps increase. We want to have plenty in the tank to attack the back half of this workout. Don't push until the final 2-3 minutes.

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 2x Squat Jumps

- 2x Jumping Lunges

- Alternating Single-Leg Squats

- 2x Reverse Lunges

- Broad Jumps

DUMBBELL FRONT SQUATS

- Reduce Loading

- Single Dumbbell Front Squats

- Goblet Squats

- Barbell Front Squats, @weight(95/65)

- 2x Air Squats

2:00 Easy Run/Bike/Row

10 Air Squats

10 Hanging Knee Raises

8 Box Step-ups

8 Dumbbell Front Squats (Light)

1 Round at Workout Pace:

4 Toes To Bar

4 Box Jumps

4 Dumbbell Front Squats