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| Wk1-D1 | Exercise | Sets | Reps | Time | RPE | Weight | Tempo | Rest | Video |
|---|---|---|---|---|---|---|---|---|---|
| Movement Prep | Foam Roll Thighs | 1 | 1 | 1min each side | 5 | n/a | Br NGSE | 0sec | |
| Strength SS1 | Down Dog / Up Dog | 1-3 | 1-3 | n/a | 6 | BW | Br NGSE | 30sec | |
| Strength SS1 | Tempo BB Back Squat | 1-5 | 3-5 | n/a | 7 | 45-135# | Str 2-2-2-2 | 30sec | |
| Strength SS1 | Tempo Lunge/Split Squat | 1-3 | 3-5 each side | n/a | 7 | BW | Str 2-2-2-2 | 1min |
Movement Prep
Exercise
Foam Roll Thighs
Sets
1
Reps
1
Time
1min each side
RPE
5
Weight
n/a
Tempo
Br NGSE
Rest
0sec
Strength SS1
Exercise
Down Dog/Up Dog
Sets
1-3
Reps
1-3
Time
n/a
RPE
6
Weight
BW
Tempo
Br NGSE
Rest
30sec
Strength SS1
Exercise
Tempo BB Back Squat
Sets
1-5
Reps
3-5
Time
n/a
RPE
7
Weight
45-135#
Tempo
Str 2-2-2-2
Rest
30sec
Strength SS1
Exercise
Tempo Lunge/Split Squat
Sets
1-3
Reps
3-5 each side
Time
n/a
RPE
7
Weight
BW
Tempo
Str 2-2-2-2
Rest
1min