Week 5: Day 1

Tues (12/8)

Warm Up:

Run or Row 400m

Glute Activation – 8 reps

Ab Bridge – 15 reps

Glute Hamstring Activation – 15 reps

Booty Scoot – 10 reps

Bear Crawls – 10 reps

Inchworms – 10 reps

Leg Swings Lateral/ Frontal – 10 reps of each

Shoulder/Chest with Resistance Band – 3 sets of 30secs

Piriformis Stretches – 3 sets of 30 secs

Supported Deep Squat – 3 sets of 30 secs


Main Set: Goal = Building strength in endurance on both Front Squats & Dead Lifts. We will be utilizing our 5 rep max for these movements, if you have NOT completed your 5 rep max, then please do so during this workout.


Front Squats:

3 x 10 reps @ 70% of 5rep max*

Rest 2 – 3 mins in-between

*if you have not completed your 5rep max, then please complete the following...

5 reps @ 50% of your expected 5 rep max, rest 2-3mins in between

5 reps @ 75% of your expected 5 rep max, rest 2-3mins in between

5 reps @ MAX


Dead Lifts:

3 x 10 reps @ 70% of 5rep max*

Rest 2 – 3 mins in-between

*if you have not completed your 5rep max, then please complete the following...

5 reps @ 50% of your expected 5 rep max, rest 2-3mins in between

5 reps @ 75% of your expected 5 rep max, rest 2-3mins in between

5 reps @ MAX


Cool Down: YOGA

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