Dense ROKP
5 minutes continuous without stopping.
Monday
LOWER BODY 1
Poliquin Step Up
10 x 10 per side in 20 minutes
Nordic And Reverse Nordic Superset
5 sets of: Nordic 3-5 reps, Reverse Nordic 10-20 reps L1, or 5-10 reps L2-3
Tuesday
UPPER BODY & MOBILITY SESSION 1
Slantboard Jefferson Curl
3 x 10
Piriformis Progression
3 x 60 seconds or 20 reps per side
Quadratus Lumborum
3 x 10 per side if using back extension, or 20 per side if using bench
Thoracic Superset
5 x 6-10 each (get 10: go up, get 6 or less: go down, get 7-9: stay the same)
Wednesday
LOWER BODY 2
Dense ROKP
5 minutes continuous without stopping.
Optional Ankle Extension
As little as 3 sets of 10 per side work great, but to correct weak ankle extension the goal is 10 sets of 10 per side, no breaks! Preferably Seated on Wednesday and Standing on Friday
Ankle Flexion Buy-in
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
Knee flexion Buy-in
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
Hip Flexion Buy-in
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
ATG Split Squat Progression
10 x 5 per side in 20 minutes!
Thursday
UPPER BODY 2
Piriformis Progression
3 x 60 seconds or 20 reps per side
Groin Progression
3 x 30-60 seconds or 10-20 reps
Full-Range Dumbbell Press / Row
5 x 6-10 each (get 10: go up, get 6 or less: go down, get 7-9: stay the same!)
Friday
LOWER BODY 3
Dense ROKP
5 minutes continuous without stopping.
Optional Ankle Extension
As little as 3 sets of 10 per side work great, but to correct weak ankle extension the goal is 10 sets of 10 per side, no breaks! Preferably Seated on Wednesday and Standing on Friday
Ankle Flexion Buy-in
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
Knee flexion Buy-in
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
Hip Flexion Buy-in
3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.
ATG Squat Progression
10 x 10 in 10 minutes!
ATG-style Seated Goodmornings
5 x 10 reps