WORKOUT 2

Session 1 (~ 1 hr 45 min):
A) Warm-up (~ 10 min)
 Jump Rope Hard x 5 min
 Neck Rotations x 10/direction
 Arm Rotations x 10/direction
 Trunk Rotations x 10/direction
 Reach Throughs FMB x 10
 Foot Touchs x 5/side
 Gate Swings x 10/side
 High Kicks/Back Kicks x 10/side
 High Knees/ Butt Kicks x 10

B) Strength (~25 min)

 Clean and Press
o 3x3
o 90 sec between sets, 3 min after, increase by 5 each set
o increase by 10 lbs/wk, goal is 90% of 1xBW
 Deadlift
o 5x5
o 30 sec between sets, 3 min after
o x – 1 – 1, breathe regular
o increase by 10lb/wk, goal is 80% of 1.1xBW
 Step Ups
o 5x5/side
o 30 sec between sets, 3 min after
o x – 1 – 1, breathe regular
o increase by 10lb/wk, goal is 80% of 1xBW

C) Core (~10 min)

 Myotatic Crunk
o 8 sec x 10
 Cat Vomit
o 30 sec x 10
 Front and Side Planks
o Total of 90 sec per angle, work up to it

D) HIIT (~5 min)

 Bike
o 20 sec max / 10 sec rest
o 8 rounds

E) Rehab (~20 min)

 Deep BW squat x 30 secs
 Glute squeeze x 30 secs
 Hamstring stretch x 30 secs
 Crucifix Stretch x 5/30 secs
 Neck Stretch x 10/5 count/direction
 Neck Crunch x 3 sets of 12/5 count
 Flying L Raise x 3 sets of 12/5 count
 Prone Cobra x 3 sets of 12/5 count
 Glute Bridge x 3 sets of 12/5 count
 Side Lying Clamshell x 3 sets of 12/5 count
 Thoracic Bridge x 30 sec
F) Cool-Down (~20 min)
 Stretch 1 x 3 min
 Stretch 2 x 1 min
 Foam Rolling x 13 min

G) Recovery (~15 min)

 3 rounds
o 2 min in Sauna = deep belly breathing
o 3 min in Whirlpool = up to neck
o Cold Shower Spray, shake off water after