RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they choseRPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Hip Halo Warmup-into-2 rounds10 PVC pass throughs5 PVC around the worlds (each direction)10 Arm circles (each direction)5 Down dog/seal pose transitions
Demo Videos
Hip Halo ActivationPVC Pass throughBig Arm Circles w/ExplanationDownward Dog to seal pose transitions
1 min Banded Overhead Shoulder Distraction (each side)1 min Thread the Needle (each side)1 min Pigeon Pose (each side)30 sec Cross Leg Forward Fold (repeat with opposite leg on top)1 min Foam Roll Glutes (each side)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 710 Weighted Hip Thrust @ moderate weight – maintain quality RPE 710 GHD Hip Raise @ moderate weight – maintain quality RPE 710 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7-Rest 3 min b/t rounds-Scoring: Time
GHD Hip Raise/ExtensionStanding DB Lateral Raise