02 - 03 - Strength + Power

Prep -

Hip Distraction (banded)

1min e/s

90 sec machine of choice (sustainable power output)

+

Bear-crawl Breathing

3 / 3 - full inhales / exhales

Then...

Hamstring Walk-outs

30 sec

+

Kb Dead-stop Swing

30 sec

+

Goblet Squat

30 sec - avoid lockout, continuous movement

3 rounds, rest as needed

**Work -**

Just above parallel - Box Back Squat

5-7 warm-up sets

Build - tough 6

Tempo: 4 sec pause at bottom position

During building sets :

some form of vertical jumping

sets of 2-3

*cap sets once performance drops 10% or you can feel it taking away from the back squats significantly. Don't be afraid to double up on sets, then rest*

**Accessory -**

Heels-elevated Assisted Pistol Squats

*choose a weight difficult for 10*

1 set of 10

2 sets of 5-8

Rest 1min between rounds, 1min or less between legs

Single-leg Hip Thrust

6 / 6 x 3

Active rest: lacrosse ball - bottom of foot roll out + spinal engine

Reverse Nordics

2 x 8-15 - 2 sec stretch position

End-range Hip Abduction Lift-off

2 x 8-15 - 4 sec lower

**Recovery -**

Reverse Crunches

8-12 x 3