Notes
All exercises into circuits of 3 except for last 1 standalone. Will progress to a heavy trap bar lift after the plyos depending on recovery in next 1-2 weeks. Felt a lot more explosive. Need to cut another 3-4 seconds off 100M time.
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Segments
Single
Stability Ball Hamstring Curls
Single
Single Leg Squat Matrix
| 1 | 6 Reps | 0 lb |
| 2 | 6 Reps | 0 lb |
Single
Stability Ball Hip Bridge
| 1 | 15s | |
| 2 | 15s | |
Single
Single Leg Deadlift
lb
| 1 | 4 Reps | 30.0 Lb |
| 2 | 4 Reps | 30.0 Lb |
Single
Depth Drop
| 1 | 6 Reps | 0 lb |
| 2 | 6 Reps | 0 lb |
Single
Single Leg Cable Rotational Lift
lb
| 1 | 6 Reps | 30.0 Lb |
Single
Plyometric Trap Bar Deadlift
| 1 | 2m0s | |
| 2 | 2m0s | |
| 3 | 2m0s | |
Single
Stability Ball Hamstring Curls
Single
Single Leg Squat Matrix
| 1 | 6 Reps | 0 lb |
| 2 | 6 Reps | 0 lb |
Single
Stability Ball Hip Bridge
| 1 | 15s | |
| 2 | 15s | |
Single
Single Leg Deadlift
lb
| 1 | 4 Reps | 30.0 Lb |
| 2 | 4 Reps | 30.0 Lb |
Single
Depth Drop
| 1 | 6 Reps | 0 lb |
| 2 | 6 Reps | 0 lb |
Single
Single Leg Cable Rotational Lift
lb
| 1 | 6 Reps | 30.0 Lb |
Single
Plyometric Trap Bar Deadlift
| 1 | 2m0s | |
| 2 | 2m0s | |
| 3 | 2m0s | |
Activity Overview
Metrics
Rating
10/10
Intensity
7/10
Total Volume
420 lb
Segments
7
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