IWS Endurance Phase Day 1

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Endurance Phase

Lower Body Squat
Phase 2 - Day 1

Lower Body Dynamic Warm-Up

Movements

This warm up is a circuit so perform each movement back to back, no rest in between movements. Take 45 second rest after each set.

Treadmill Run or Walk (increase speed to .5 every minute). = 1 set x 10 minutes total time

Prisoner Squats (2 sets x 12 Reps).

Hip Opener (2 sets x 10 Reps Per Side).

Band Lateral Walks (2 sets x 15 Steps Per Side).

Deadbugs (2 sets x 12 Reps Per Side).

Watch the video to see how each movement is performed.

Movements

Dumbbell Goblet Squats
Sets: 4. / Reps: 10. / Tempo: 202 / Rest: 0

Squat Jumps
Sets: 4. / Reps: 30s / Tempo: xxx / Rest: 45s

Notes: Superset.

Movements

Dumbbell Reverse Lunges
Sets: 4. / Reps: 10. / Tempo: 202 / Rest: 0s

Split Jumps
Sets: 4. / Reps: 30s. / Tempo: xxx / Rest: 45s

Notes: Superset. Stay on one side then move to the other side.

Movements

Leg Press Machine- Feet small gap
Sets: 4. / Reps: 10. / Tempo: 202 / Rest: 0

Bodyweight Pulsating Squats
Sets: 4. / Reps: 10. / Tempo: xxx / Rest: 45s

Notes: Superset. Leg press feet together.

Movements

Fixed Barbell Hip Thrust
Sets: 4. / Reps: 10. / Tempo: 202 / Rest: 0s

Crab Walks
Sets: 4. / Reps: 30s. / Tempo: xxx / Rest: 45s

Notes: Superset.

Movements

Banded Frog Pumps
Sets: 3. / Reps: 30s. / Tempo: 020 / Rest: 0

Bend Over Banded Kickbacks
Sets: 3. / Reps: 30s. / Tempo: 020 / Rest: 45s

Notes: Superset. Make sure to fully engage the glutes.

Core Burn Out

This warm up is a circuit so perform each movement back to back, no rest in between movements. Repeat for 3 rounds. Take 45 second rest after each set.

Deadbugs (3 sets x 30s)

Single Leg Extended Crunch (3 sets x 15s Per Legs -30s total).

Crunch Hold (3 sets x 30s).

Birddog (3 sets x 30s Per Side).