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

C) Conditioning

3 Rounds of
15 Push-Ups
10 Jumping Pull-Ups
20 (walking) Overhead Lunges 20/10

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 Hip Mobility Drill
5x Squat Mobility Drill
10x Burpee Dog Drill

3 Rounds of – take easy weights
5 Good Mornings
5 Hip Thrusts
3 Hang High Pulls
Rest as needed

C) Conditioning – Deadlifts

2×3 50%
3×70%
3×80%
3×90%
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

4×15 Back Squats
3×8 Military Press
3×8 Bench Press
3×8 Positive Flys
2xAMRAP Unbroken Push-Ups
3xAMRAP Dips
2×10 French Press
2xAMRAP enges Bankdrücken
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

For time
Row 250
50 Push-Ups
Row 200
40 Push-Ups
Row 150
30 Push-Ups
Row 100
20 Push-Ups
Row 50
10 Push-Ups