Training Notes:
A1: From forearms. The fulcrum should be the inside of the thigh and above the knee and your body should be close to parallel with the floor when in the plank position. Ease into the tension to avoid excess strain on your adductor. Hold as still as possible. Perform both sides then rest for 30 sec before A2.
A2: Perform these on a flat bench. Place your non-working hand and your ipsilateral knee on the edge bench. Your body should be angled slightly relative to the bench. Hold a neutral birddog position across the bench and adjust as needed. Perform the DB rows with a very slow tempo while avoiding being pulled out of position. The load doesn’t need to be heavy as the instability will be the source of intensity. Perform both sides then rest for 30 sec before returning to A1.
B1: Set these up on a Pit Shark if possible (though cable-driven belt squats will also work). Use your ipsilateral hand to hold onto the frame of the machine and brace. Hold the load in your contralateral hand and angle your body slightly inward (so the angle of the tension is pulling across your working leg). Keep your non-working leg off the ground and your pelvis neutral. Allow for controlled hip internal rotation and adduction through the eccentric of the hinge and then reverse the motion through the concentric, making sure to externally rotate and abduct your working hip. Keep the tempo and pace very controlled. Minimize the ROM through hip flexion as well in order to keep the tension in the glutes. Start with your weaker side then match reps. Perform both sides then immediately go into B2.
B2: Setup a landmine with a barbell in it. Add a small metal plate to the open end of the barbell (should be a 5 or 10 pounder). Place a ~2-3 inch block/box about 18 inches from the end of the barbell. Perform pushups with one hand on the end of the barbell and the other on the block. Through the eccentric, descend into the pushup and extend the landmine overhead as if you’re doing an ab rollout. Once in full extension, pause for a count reverse course carefully to return to lockout. Make sure your feet are slightly wider than shoulder width to maintain a stable base. The tempo here should be very controlled. Start with your weaker side then match reps. Perform both sides then immediately go into B3.
B3: Setup as you normally would for a Bulgarian Split Squat, and hold DBs in each hand as you’re able to. Attach a moderate-strength band in front of you at knee height then pull it taut and loop it behind your working-leg’s knee. When standing in lockout, you should be resisting the band’s attempts to pull you into knee flexion. Make sure the band is pulling directly in line with your toes. Control the tempo and get a full ROM. When extending back up, lockout your knee hard and flex your quad. Start with your weaker side then match reps. Perform both sides then take full rest before returning to B1.
C1: Perform this circuit as a time ladder. Start with 10 seconds of continuous work then 10 seconds rest between exercises. After one round, the time should increase to 20 seconds of work then 20 seconds of rest. Continue with this same scheme until you fail on ANY of the exercises.
C2: Perform this circuit as a time ladder. Start with 10 seconds of continuous work then 10 seconds rest between exercises. After one round, the time should increase to 20 seconds of work then 20 seconds of rest. Continue with this same scheme until you fail on ANY of the exercises.
C3: Perform this circuit as a time ladder. Start with 10 seconds of continuous work then 10 seconds rest between exercises. After one round, the time should increase to 20 seconds of work then 20 seconds of rest. Continue with this same scheme until you fail on ANY of the exercises.
C4: Perform this circuit as a time ladder. Start with 10 seconds of continuous work then 10 seconds rest between exercises. After one round, the time should increase to 20 seconds of work then 20 seconds of rest. Continue with this same scheme until you fail on ANY of the exercises.
C5: Perform this circuit as a time ladder. Start with 10 seconds of continuous work then 10 seconds rest between exercises. After one round, the time should increase to 20 seconds of work then 20 seconds of rest. Continue with this same scheme until you fail on ANY of the exercises. Note that you’re most likely to fail on these!