First Contact 0.08 Strength Endurance (Legs)
Leg Day Progression
PreFatigue:
5-10-15-20-25-30
Bike Calories
20 total Step Ups in between each round
To start today’s session, we have a capacity-oriented piece. Normally, these types of pieces invoke people to race the clock and go for record-breaking times but the intent of this session is strength endurance. With this being a PreFatigue piece, we’re simply warming up the body for what’s to come and sending blood to the areas that are soon to be affected by the strength endurance work. Complete the calories in a manner that requires you to focus on your pacing, any faster or any slower will either be too much or not enough. The flow for this will look like: 5 calories + 20 step ups; 10 cals + 20 step ups; 15 cals + 20 step ups and so on until you complete the round of 30 calories.
Given that this is a leg day session, pick a leg-dominant machine, preferably a bike, a treadmill, or a RowERG.
Mobility:
** Do the Hip CARs in the prone position on the floor
Take this time to really assess where your hips are at for the day, especially with a lot of squat volume incoming. Focus on really working those sticking points that you feel throughout the movement (usually the internal rotation of the hip) because those are the ranges of motion your body is telling you you don’t have control over just yet. The emphasis of doing the hip CARs in a prone position is to further isolate the hip joint for a deeper effect of the CAR.
Work:
4 Rounds:
8-5-3 Goblet Squat with a DB/KB
10-second squat hold between each part of the ladder (don’t bottom out, but hold just below parallel)
The theme of this session is finding that burning sensation in your legs super quick and then holding onto that feeling, I.e. strength endurance. Take a couple of warmup rounds to feel the flow of this piece and figure out what weight will be appropriate. The flow for this is pretty straightforward one round will look like: 8 squats + 10sec hold at the bottom of the squat position right into 5 squats + another 10-second hold right into 3 squats. The appropriate weight will have your legs burning by the time you start the part of 5 squats and then at that point, you’re holding on for survival.
Finisher:
3 Rounds
10 single-leg deadlifts each leg
Because the quads were heavily targeted in the work portion, we’ll use the finisher to target the hamstrings and glutes. Grab a pair of moderately weighted DBs, light enough to do 20 reps unbroken but heavy enough to make it difficult, and a band. First, complete 20 total single-leg deadlifts holding the two DBs. You can either alternate legs for each rep or you can stay on one leg for 10 total reps and then switch, however you need to complete 20 total reps. Then with your band tied to something sturdy, complete 20 total banded hamstring curls. Go through this couplet twice more for a total of 3 rounds to round out this session.
