Public Whiteboard

Components

Front Racked Barbell ...

Weighted Hip Thrust

Body Weight Mostly

Workout

KIKR

Settings

Workout

Mayhem Affiliate 06/23/2023

Announcements

We are currently on week 3/8 on our barbell cycle.
The CFB Dryathlon will be taking place on Sat, July 8th with time slots available at 8am, 9am, 10am and 11am. Ask a coach for more info.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets:
1:00 Machine
6 Alternating Dumbbell Bench Press
4 Dumbbell Bench Press
10 Sit-ups + Leg Extension
10 Ring Rows (easy)

2. Workout Prep
2 sets:
4 Dumbbell Bench Press (build-in weight)
4 Ring Rows
4 GHD’s

Strength/Accessory

Front Racked Barbell Box Step-Ups

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

4 sets: 10 reps (each side) – RPE 7

*Rest 1:00-1:30 b/t sets

Weighted Hip Thrust

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.