Day 1

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Technique

Focus on Squat technique and Glute activation
10x Monkey Squat Mobility Drill
5x Squat Execution Drill
5x Front Rack to High Ellbow per Side
5x Loaded Ancle Drill

C) Conditioning

10 Rounds for time
5 (jumping) Pull-Ups
10 Push-Ups
15 Airsquats

Day 2

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Movement Prep

10x Monkey Squat Mobility Drill

3 Rounds of
3x 3-Position Loaded Front Squat Drill
5x Front Rack to High Ellbow per side
5x Sit Release High Jumps

C) Conditioning – Front Squats

2×3 50%
5x 65%
5x 75%
5x 85%
Rest as needed
rest as needed

Day 3

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns – straight Arms

B) Time for muscle pump

4×10 Back Squats
4×10 Bench Press
3×8 Pos. Bench Press
2xMax Pull-Ups
4×10 Military Press
3×8 Lateral Raises
3xMax Dips
2×10 French Press
Work without muscle failure – ohne Muskelversagen arbeiten!

Day 4

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns with straight arms

B) Conditioning

AMRAP 30
Row 500
10 Push-Ups
Row 250
10 Burpees
Row 100
10 Airsquats