Context: This is a 6-week program, intended to be executed three times per week. The goal of this program is to improve the athlete’s leg strength and endurance. Each day’s programming will take 20 minutes, and will be executed during the Independent Study blocks of Strength and Conditioning classes.
Day 1
Hip/Ankle Warm Up (4 minutes)
2 Rounds: 15+15 monster steps and 10 tempo band squats; 30′ heel walk and 30 calf raises (parallel, internally rotated, externally rotated)
RFQ12
- 5 Goblet or Front Rack Box Squats
- 8/8 Single-Leg Deadlifts
RFQ4
- HDSB Carry 120′
Day 2
Hip/Ankle Warm Up (4 minutes)
2 Rounds: 15+15 monster steps and 10 tempo band squats; 30′ heel walk and 30 calf raises (parallel, internally rotated, externally rotated)
RFQ12
- 10+10 Rear Lunges (Goblet or Front Rack)
- 5+5 Pistol Squats (Scaling: TRX; box; negative-only; positive-only; full)
RFQ4
- 5+5 TRX Floating Lunges
Day 3
Hip/Ankle Warm Up (4 minutes)
2 Rounds: 15+15 monster steps and 10 tempo band squats; 30′ heel walk and 30 calf raises (parallel, internally rotated, externally rotated)
RFQ12
- 8+8 Front Rack Crossload Split Squats directly into
- 20 Jump squats directly into
- 10+10 Jump lunges
RFQ4
- 5 Heavy 2-Hand Kettlebell Swings