Perform 3 rounds of the following:
10 Single Leg Arch-ups
10 Overhead Lunges
10 Single Leg HLL
10m Backward Sled Sprint
Finish the workout with 3x10 Hip Extensions.
notes:
1) This workout should be performed as a modified giant set. To this end perform the Single Leg Arch-ups then rest 60 sec, perform the Overhead Lunges (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, perform the Weighted HLL then rest 60 sec, finally perform the Backwards Sled Sprint and then rest 5 minutes before beginning the next modified giant set.
2) Alternate legs on each rep for the first three of today’s rx’d exercises.
3) Add as much weight as possible to all of today’s exercises. Be meticulous in using a full ROM with a moderate tempo.
4) The Overhead Lunges are performed by holding a weight (bar, plate, KB, DB, sandbag etc) with fully extended arms over head and then stepping forward onto the right leg. Go deep enough on the step forward so that the rear left knee gently brushes the ground. Under no circumstances should the rear knee either hit or bounce off of the ground. Return to a stand and repeat on the other side. This would equal two reps.
5) The Overhead Lunges may either be performed traveling forward by bringing the rear leg up or by remaining stationary by bringing the front leg back on each repetition.
6) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground behind you while sprinting, have a partner pulling backward on you during the sprint with a long strap. The best substitute, and possible even better than the sled sprints, is to run up a very steep hill with a weighted vest.
7) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular. If you are able, add ankle weights to today’s Hip Extensions.