SAMPLE TRAINING SESSION - Legs adaptation

Here is an example of one of our adaption sets we do at the end of a cycle. All our workouts will come with videos and a run through of the technique points.

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Walking wounded 🦵 - Adaptation
Warmup
3 SETS x
5 x Hip rotates
5 x High kicks
5 x lunges
5 x Squats
5 x Press-ups
A
Weighted Reverse Lunge
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3 x sets, 8 x reps, RPE 9-10, 2-3minutes REST
80% 1RM
Barbell can also be used.
TECHNIQUE:
14kg each side

B1
Explosive Half Dead Squat
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4 x sets, 3 x reps, RPE 9-10,
110% 1 RM
TECHNIQUE: Think about explosive movements returning bar back to rack under control after every rep and resetting for next rep.
70kg

B2
Half Squat Jump
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4 x sets, 1 x rep, RPE 9-10, 2-3minutes REST
TECHNIQUE: again only go a half of the way when squatting then jump off both legs ensuring to engage the glutes

C1
Squat KICK
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3 x Sets, 20 seconds, RPE 10,

C2
Curtsy Squat
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3 x Sets, 20 seconds, RPE 10, REST 20 seconds

D1
Flutter Kicks
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3 x Sets, 20 seconds, RPE 10,

D2
Butt Kickers
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3 x Sets, 20 seconds, RPE 10, REST 20 seconds

E
The Tactical Lunge
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3 x Sets, 6 reps, RPE 10, REST 20 seconds

Cooldown
5 minute Stretch OFF
2 x sets, 10-15seconds, Concentration on core, hips & legs
14> Lumbar Rotation Stretch
15> Hamstring Flat back
17> Adductor Stretch
19> Gluteal and Lumbar
21> Quadriceps
22> Adductor
23> Hip Flexor
24> Tensor Fascia

Stretch Recovery