General Warm-Up
2:00 Cardio Choice
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2 x
20 Lateral Line Hops
5/5 Pendulum Lunges
10 Air Squats
Specific Prep
8 Alternating Back Rack Reverse Lunges (4/side)
6 Alternating Back Rack Reverse Lunges (3/side)
4 Alternating Back Rack Reverse Lunges (2/side)
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Put working weight on the barbell
STRENGTH: BACK RACK REVERSE LUNGES
Every 2:30 x 4 Sets
All 4 Sets: 10 Alternating Back Rack Reverse Lunges (5/side)
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday.
PRIMER
1 Set (at working loads):
30 Double Unders or 50 Single Unders
10 Wall Balls
15m Farmers Carry
Use this to confirm double under rhythm, wall ball load and target height, and farmers carry grip before conditioning begins.
CONDITIONING
