First Contact 0.06 Strength Endurance (Legs)
Leg Progression, Intro to Dynamic Movements
Warmup:
3 Rounds,
10 meters of each movement
Alternating Kick+ Single Leg Deadlift+ Lunge
*Rebound in place for 30 seconds after each round
Up to this point, you’ve seen a couple of different warmup pieces, DB/KB complexes, and banded work. In this session, we’ll introduce dynamic warmup complexes. Dynamic movements offer a way to work your body outside the more traditional straight-line movements and give yourself a way to assess where your body is at for the day. If you’re unfamiliar, each movement can be found in the demo library. Do each movement in succession of each other and then once you complete the ten meters of skipping, rebound in place for 30 seconds. Rebounding is lightly bouncing in place off the balls of your feet. There should be no delay in the jump, as soon as you land you’ll bounce off the ground again.
Mobility:
3x5 Hip CARs on each leg
As you go through these Hip CARs, think back to last week and see if there’s any difference in how these feel. Though these are programmed in a fitness session, CARs of any joint can be, and are strongly encouraged, to be performed at other times outside of a workout session or for an entire session unto themselves. This time around, go through the first two sets doing them standing, then for the last set complete them laying down on your side with your top leg doing the CARs. Changing positions, especially into a laying down position, isolates the targeted joint to get more effective reps.
Work:
4 Rounds
4 Goblet Squats + 6 Total Lunges, 2 times through, looks like 4 squats + 6 lunges + 4 squats + 6 lunges
When going through progressions, movements, or in this case a combination of movements that tend to be pretty similar, or rather identical, minor changes can keep them novel. Last leg day, you did a combo movement of 8 squats plus 12 lunges. This week you’ll do the same rep amount but broken up. So start with 4 squats then immediately into 6 total lunges, followed by 4 more squats, and then finished with 6 more lunges. Before getting into the actual 4 working sets. Take a few minutes to find out what weight DB/KB will be appropriate. It could be the same weight as last week, hopefully, it’s more, but it also could easily be less depending on how you feel. In a progression, we want the weight to increase each time, however, the more important thing is sensation. We can increase intensity by slowing down the movement (tempo) instead of merely loading more weight. By the second part of 4 squats, your legs should begin burning, that’s how you’ll know you’ve picked the right weight. If it doesn’t, either go up on the next set or slow the movement down Remember to rest at least 2-3 minutes between rounds before going again.
Finisher:
3 Rounds
10 Banded Leg Abductors per leg
10 Single Leg Deadlifts per leg, light DBs
30-second Wall Sit
For the finisher piece, we’re targeting parts of the legs that didn’t get as worked in the Work portion, plus send a crushing signal to the quads that should be fatigued from the squats and lunges. Set a band up low on a pull-up bar rig, or something sturdy, and complete 10 leg abductors on each leg. Then complete 20 total single-leg deadlifts with two light DBs or KBs and then top the round off with 30 seconds in a wall sit position. The first two movements should be with a light enough band and DBs that each movement can be done unbroken and the wall sit isn’t too long to have to come out of the position for the time is up but all 3 rounds should be in a relatively quick fashion so by that 3rd and final round, it’s quite hard to finish the round unbroken.
