ROUND 1- 3 MINUTES: CORRECTIVE FEET/ANKLES STACK (Mini-Band Above Knees)

MINUTE 1: 2-Leg Balance Hinged Calf Raises @ 60 seconds
MINUTE 2: 2-Leg Balance Straight-Legged Standing Calf Raises @ 60 seconds
MINUTE 3: 2-Leg Balance Bent-Knee Standing Calf Raises @ 60 seconds

REST A MINUTE

ROUND 2- 3 MINUTES: CORRECTIVE SPLIT SQUAT MOBILITY & ACTIVATION

Banded Pull-Down Split Squats- Left @ 90 seconds
Banded Pull-Down Split Squats- Right @ 90 seconds

REST A MINUTE

ROUND 3- 3 MINUTES: SINGLE-LEG STRENGTH & STABILITY

1-Arm Barbell 1-Leg Hip-Hinge + Partial Squat- Left Arm, Left Leg @ 90 seconds (ideally 6-8 reps)
1-Arm Barbell 1-Leg Hip-Hinge + Partial Squat- Right Arm, Right Leg @ 90 seconds (ideally 6-8 reps)

REST A MINUTE

ROUND 4- 3 MINUTES: SUPER STRENGTH & VMO “TEAR DROP” STACK- LEFT SIDE

1-Arm Barbell Segmented Split Squats- Left Arm + Leg @ 4-6 reps in 60-90 seconds (3-5 Segments Down/Up/Both = 1 Rep)

REST 30 SECONDS

Staggered Stance Teardrop Tappers- Left Side @ 60 seconds (Mini-Band Above Elbows)

REST A MINUTE

ROUND 5- 3 MINUTES: SUPER STRENGTH & VMO “TEAR DROP” STACK- RIGHT SIDE

1-Arm Barbell Segmented Split Squats- Right Arm + Leg @ 4-6 reps in 60-90 seconds (3-5 Segments Down/Up/Both = 1 Rep)

REST 30 SECONDS

Staggered Stance Teardrop Tappers- Right Side @ 60 seconds (Mini-Band Above Elbows)

REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BASED ON WEEK OF TRAINING.

WEEKLY PROGRESSION
WEEK 1- LEARN IT: Perform 1 cycle and figure out your loads
WEEK 2- OWN IT: Perform 1 cycle again but beat your performance from previous week
WEEK 3- PUSH IT: Perform 2 cycles and maintain your loads
WEEK 4- KILL IT: Perform 2 cycles again but beat your performance from previous week