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

3 Rounds of
3x Box Squats 50%
3x Sit Release High Jumps
5x Hip Thrusts
rest as needed

C) Conditioning

Leg Lactate Complex
3 Rounds of
20sec Touch Jump Touch
20sec Tuck Hold
20sec Bag Hop
20sec Tuck Hold
20sec Thrusters 15/10
Rest 60sec

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 Loaded Front Squat Drill
5x Front Rack to High Ellbow per side
5x Sit Release High Jumps
Rest as needed

C) Conditioning – Front Squats

2×3 50%
5×70%
3×80%
RMx90%
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
2x Max Pull-Ups
4×10 Military Press
3×8 Lateral Raises
3xMax Dips
2x 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

5 Rounds of – like FIGHT GONE BAD
1 min Row
1 min Sumodeadlift Highpulls
1 min Push Press 25/20
1 min Box Jumps
1 min Rest