free week - session 1.
Lower Max Effort
Prep -
Standing Hip Rotations
5 / 5 x 1
Weighted Thoracic Rotations
5 x 2
One-arm Hip Rotations
5 / 5 x 2
Seated Banded Good Mornings
30 sec x 2
Work -
Squat Progression (back, front, safety bar)
build towards 8 rep max
1 x 4 - 1 x 6
+
Seated Abduction Isometric
45 sec - perform after each working set of squats
Loaded Hip Airplanes
8 / 8 x 2 - use wrist straps
Single-leg Land-mine RDL
5-8 e/s x 2 - on 2nd set, after your last rep, rest 30 sec and perform AMRAP
Split-squat Isometric
60 sec weighted
or
90 sec body weight
x 1 - this should be to failure
males: 75 lbs to start
females: 45 lbs to start
Side-lying Glute Isometric
90 / 90 x 1
Suitcase Carry isometric
60 / 60 x 1-2 - search for a max 60 sec