07 - 01 - lower development

Prep -

2 rounds, NFT

3 "0 acceleration" Back Extensions

Dead-bug / Hip Flexor Pull Isometric

3 e/s - 10 sec hold for each rep

Oblique Dips

3 e/s - 2 sec pause in most stretched position

Mobility -

Standing Hip CARs

3 e/s x 2 - increase intensity

Hip Internal Rotation Pails / Rails - 90-90 Position or half-kneeling

5 / 5 - 3 of each

Hip Internal Rotation Lift-offs

5 e/s

Work -

Secondary Lower (trap-bar deadlift or squat variation)

6 x 3 - solid, honest work, don't fail

Rest as needed in between

optional - perform double broad jump x 4-6 sets during lighter / warm-up sets for main lift - hit a target and cap if distance decreases by 10%

Assisted Pistol Squats

10 e/s x 1 - if you can’t get 10, go basically 1 set of max reps on both sides

Single-leg Land-mine Rdl

5 x 1 - rest 30 sec - AMRAP x 1 (perform this on one side, allowing 1-2 warm-up sets to dictate load, then perform on the opposite side)

Accessory -

Copenhagen Isometric

35 sec e/s x 1 - if you can’t get 35 sec with strict form, go to failure

Glute Max Isometric

1-2min e/s - use 10 lbs weight (approximately) and place on the knee