Week 5

Foot Juggle - Max reps outside of the foot and inside of the foot, Left and right. Share your 4 numbers.

Then

Romanian Rhythm Squats - 100-200 Reps Total Combined Of

With

Standing Heel to Butt - 100-200 (like an old school quad stretch but swing your heel to butt for reps).

Hack Squat - 10D5+5 + 1 Deep Knee Bend Jump.

Start with bodyweight and add 2.5-5kg behind the back each set of 5.

Go straight into 5 reps with bodyweight only.

Find a top weight for the day then complete the block with bodyweight only.

A little weight goes a long way. In 2019 I could back squat 150kg and I couldn’t use 20kg on these without cheating horribly or getting pain. You’re better prepared with all the deep knee bends and slant work in Muscle Basics and Muscle Club.

Substitute deep knee bends if these are too demanding.

Romanian Deadlift (Barbell) - 10D5

Build intensity each set rather than going for maximal efforts from set one.

Increase weight only if you’re able to get equal or slightly more range of motion.

Reach a solid 5 for the day (not maximal)

Drop to 50% of maximal load after reaching top weight.

Switch to banded hamstring curls for the remaining sets if you feel the volume is too much long range work.

WITH

Pistol Squat - 1-3 Reps.

Alternate Left and Right each minute for 5 total sets each leg.

Elevated Pancake - Work side bends for 10-20 pulses then forward bends for 10-20 pulses

x10 Kneeling squats + lying knee extension holds

Dragon Pulses - Start building the foundation to get out of the dragon pistol. https://www.youtube.com/watch?v=8Cm9FyohJ5o

Foot Juggle - Max reps outside of the foot and inside of the foot, Left and right. Share your 4 numbers.

Dip Lockouts & Bottom Position Assisted Pulses - 1 min

Keep the feet on the floor for the bottom position pulses, start very light and feel into the bottom position as you get warm.

Single Arm Hang - 1 min alternating as needed, feet on floor if needed.

4 Ball Juggling - Most throws in 10 seconds and least throws in 10 seconds. 2-5 minutes Work on 2+1 a single rep if you’re not ready for 4 ball.

Go until the concentric speed drops. No slow grinding reps.

There will be a drop off each set. That’s Ok.

Either like the video or lifting and lowering in the low and high positions.

4 Ball Juggling - Most throws in 10 seconds and least throws in 10 seconds. 2-5 minutes Work on 2+1 a single rep if you’re not ready for 4 ball.

A1. Slant Board Seated Calf Raises

Bonus - Bigger Base 10 minutes

Foot Juggle - Max reps outside of the foot and inside of the foot, Left and right. Share your 4 numbers.

Then

Romanian Rhythm Squats - 100-200 Reps Total Combined Of

With

Standing Heel to Butt - 100-200 (like an old school quad stretch but swing your heel to butt for reps).

Hack Squat - 10D10 + 1 Deep Knee Bend Jump.

Warm-up to start with 10kg less than top weight for session 1.

Substitute deep knee bends if these are too demanding.

Romanian Deadlift (Barbell) - 10D5

Warm-Up to start with 10kg less than top weight for session 1.

Drop to 50% of maximal load after reaching top weight.

Switch to banded hamstring curls for the remaining sets if you feel the volume is too much long range work.

WITH

Pistol Squat - 1-3 Reps.

Alternate Left and Right each minute for 5 total sets each leg.

Beat the weight / reps from session 1.

Elevated Pancake - Work side bends for 10-20 pulses then forward bends for 10-20 pulses

x10 Kneeling squats + lying knee extension holds

Dragon Pulses - Start building the foundation to get out of the dragon pistol. https://www.youtube.com/watch?v=8Cm9FyohJ5o

Foot Juggle - Max reps outside of the foot and inside of the foot, Left and right. Share your 4 numbers.

Dip Lockouts & Bottom Position Assisted Pulses - 1 min

Keep the feet on the floor for the bottom position pulses, start very light and feel into the bottom position as you get warm.

Single Arm Hang - 1 min alternating as needed, feet on floor if needed.

4 Ball Juggling - Most throws in 10 seconds and least throws in 10 seconds. 2-5 minutes Work on 2+1 a single rep if you’re not ready for 4 ball.

Warm-up to start with 5-10kg less than top weight for session 1.

Go until the concentric speed drops. No slow grinding reps.

There will be a drop off each set. That’s Ok.

Either like the video or lifting and lowering in the low and high positions.

4 Ball Juggling - Most throws in 10 seconds and least throws in 10 seconds. 2-5 minutes Work on 2+1 a single rep if you’re not ready for 4 ball.

A1. Slant Board Seated Calf Raises

Bonus - Bigger Base 10 minutes