🏋️‍♂️ Workouts 🏋️‍♀️

- This plyometric piece builds lower-leg responsiveness and power with lightly-weighted jumps. The short duration and full rest between efforts should allow for high-quality, high-velocity repetitions that prime the nervous system without excess fatigue. Each minute should feel crisp and energetic, not muscularly taxing.

- 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.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

15 Calf Raises [Each Leg]

15 Side-to-Side Pogo Hops [Each Leg]

10 Jumping Lunges

10 High Knee Skips

5 Air Squats + 5 Squat Jumps

3 Dumbbell Squat Jumps

- Overview: This is the fourth week of our 9-week Build strength cycle. This is a back-off week to let the body recover a bit before jumping back into next week's strength progression.

Weeks 1-3: Bench/Squats/Deadlifts that increase in load

Week 4: Back-off with alternate lifts

Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3

Week 8: 5-rep max tests

Week 9: Back-off with alternate lifts

- You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.

- 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: With lunges bookending both the bike and burpees, your quads and glutes are under constant load with no true recovery window. The bike adds more lower-body volume rather than relief, so use the burpees to moderate fatigue, as they are the only movement the legs can find any sort of reprieve.

- DB Walking Lunge: Hold two dumbbells at your sides in the farmer's carry position. Alternate legs, completing 4 lunges on each side. Choose a dumbbell weight you can complete unbroken throughout.

- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.

- The bike and burpees should each take under 45 seconds to complete.

- Intended Intensity: RPE 7-8

- Target Loading: Light

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 5-7 Rounds

- Aim for consistent cycle times, with a final push at the very end.

- Lunges: Keep your torso upright and avoid letting your chest collapse. Smaller steps will be quicker than long strides. Cover the least amount of ground as you comfortably can.

- Bike: Push at a moderate-hard pace that you can repeat. Think quick calories, but step off ready to move immediately into lunges.

- Burpees: Find a sustainable rhythm from the beginning. No sprinting until the end.

DUMBBELL WALKING LUNGE

- Reduce/Remove Loading

- Reduce Distance

- Sub Kettlebells, Barbell, or Weight Vest/Ruck

- Forward Lunges in Place

- Reverse Lunges

- Jumping Lunges

- Wallballs

10/8 CALORIE ECHO BIKE

- 12/10 Calorie Bike Erg

- 12/10 Calorie Row

- 10/8 Calorie Ski

- 150m Run

- 0:45 Effort on Treadmill/Runner

- 10 Shuttle Runs (1 rep = 10m)

- 10 Burpees

BURPEES

- Reduce Reps

- Same Calorie Row, Ski, or Bike Erg

- Push-ups

- No Push-up Burpee

- 20 Mountain Climbers

- Shuttle Runs (1 rep = 10m)

2:00 Easy Bike

10 Air Squats

10 Unweighted Lunge Steps

5 Burpees

2 Rounds:

6 DB Lunges

5 Calorie Bike

4 Burpees