The reason I programmed this workout as I did is to cultivate strength and explosiveness in posterior chain, as well as rotational core stability.
The first and second efforts are strength-driven and incorporate a complex full-body foundational lift as well as an explosive dynamic lift to supplement it. Then as active rest, as well as durability work, the stretch is added to each round of reps. The reason for this is to build strength, increase stamina, and prolong durability in larger primary muscle groups, as well as the ancillary muscle groups that support them.
The third effort is a timed effort with prescribed work and rest periods. This is a fantastic way to increase time under tension in order to stimulate muscle growth, as well as raise the heart rate and increase your work capacity.
Finally we finish with an isometric complex for the lumbar region. This is an attempt to strengthen an area of the core that we (as humans) tend to overlook and neglect, yet commonly gets injured due to muscular weakness, improper movements, and poor technique.
W/U: 3 rounds
10x Swings
10x OHS
10x Rotational Lunges
Supine low back stretch
6 Rounds:
4x Curtis P
4x Rotational Sandbag Clean
Quad Stretch
6 Rounds:
6x Front Squat
10x Rotational Jump Lunges
Shoulder Pass-through stretch
5 Rounds: TABATA
-Alt. Strict Floor Press (no core rotation)
-Alt. KB Bent Row
-Supine Hip Thrust
-Strict Full ROM Sit-ups
2 Rounds: Low Back Complex
:20/:20 Standing Founder
:20/:20 Low Back Lunge Founder
