4x 8 @ ~ 70%
rest 1-2min
3 sets of:
8-10 Double KB-Front rack Box steps ups (one leg)
rest 30sec.
8-10 Double KB-Front rack Box steps ups (other leg)
rest 30sec.
6-12 strict leg raises
rest 60sec.
3 sets of:
8 single leg DB rom. DL (each side)
10 alt. V-ups 8 tuck ups 6 Hollow rocks 10m seal walk
Additional 5-10min activating warm up for the whole group
4 sets of:
10 Front rack walking lunges
rest 60sec. (go heavy!)
4-8 strict (def.) HSPU / (scale to 3-4 4sec. neg HSPU or to Box HSPU in pike or on knees - no decreased ROM)
rest 60sec.
- good warm up for these movements and do 4 really heavy sets at the same weight -
3 giant sets of:
10-12 Partner Beinbeuger (focus on ecc. part!)
8-12 strict leg raises
20m D-Ball/Sandbag bear hug carry or Double KB-Front rack walk
8-12 incline Chest supp. DB-rows
15-20 band pull aparts