PRACTICE – SQUAT

Intention: focus on powerful hip extension in the squat cleans.

Prep: foam roller quads, ITB, adductors, glute med, Lats. SL glute activate, adductor activation
ankle circles, calf raises, 2 foot hops, A skips.

3 Sets
A1) KB Squat clean with hip pop – controlled (6 reps)
A2) KB goblet Reverse lunge – with quick drive (6/side)
A3) Bench Hip thrust – rapid finish (10 reps) –

B) EMOM 12 – challenge yourself with the DB weights for step ups
**athletes should get 10-15 sec rest at the end of each minute and fight to hold onto this for every round while maintaining the same amount of reps. Shorten the run if necessary.

1. Alt DB box step ups 12 (16″)

2. Ski erg 8 cal

3. Broad jumps 12

4. 150m run (bike 30sec)

C) Plank transitions finisher – 3 rounds – 5 min
20s left
20s front
20s right
60s rest