Day Three is a Legs focused strength day.

Specific movement prep for the lower body.

And general prep focusing on dynamic trunk, core, and abs.

Week four adds more volume to the mix with three sets across the workout.

Perform between 10 and 15 minutes of steady state cardio
Options:
- Walking on treadmill or outdoors
- Cycling, rowing, assault bike, or alternative cardio machine

Guidelines:
Intensity - RPE 5 (should be able to hold conversation without much difficulty)

Aerobic Fitness II

The first movement focuses on the Lower Body - the hips, knees, and ankles, working to improve range of motion and mobility.

PERFORM @ RPE6

- Use a yoga mat, cross one leg in front of you
- Reach the opposite leg across your body and behind you
- Move back and forth in to a stretch on your hip (crossed leg hip is being worked on)

Dynamic Pigeon Stretch

- Start in a hip shin box position - one leg crossed behind, and one crossed in front
- Arms out in front, torso up tall
- Lift your hips up in the arm to a tall position
- Slowly lower back down to start

Hip Shin Box Hip Hinge

- Put one leg onto of a plyo box or bench
- Bend down into a lunge with the leg on the box
- Reverse the movement back into a straight leg hamstrings stretch and reach down for the foot
- Move back and forth in the stretch

Lunge to Hamstrings Mobility

Lower Extremity Movement Prep

PERFORM @ RPE6
- Begin upright
- Hold a weight (kettlebell, dumbbell, object)
- Squat to full depth
- Keep object close, torso upright

Goblet Squat - Full Range of motion

PERFORM @ RPE6
EVEN SETS: RIGHT LEG FORWARD, ODD SETS LEFT LEG

- Holding weight (Kettlebell, Dumbbell, object)
- Lunge Forward, keeping torso upright
- Push back into the upright lunge position
- Keep weight on front leg
- Take range of motion to depth tolerance

Weighted Split Squat

PERFORM @ RPE6
- Get into a wide stance - sumo
- chest up tall, spine upright
- Squat down to the weight
- kettlebell is ideal here
- Drive your feet into the ground, keep your chest up
- Control the eccentric back down the floor without rounding the low back
- Elevate the weight (on a weight plate or similar) to make the motion easier

Kettlebell Deadlift - Sumo

This section is focused on general physical prep and strength that incorporates the trunk, abs, and core in a dynamic moving fashion.

PERFORM @ RPE6

EVEN SETS - STAND ON RIGHT LEG
ODD SETS - STAND ON LEFT LEG
- Attach a resistance band to a squat rack or stable object
- Walk away from the band so there is moderate tension
- Stand on the leg closest to the band attachment point
- Perform a unilateral (one leg)

Band Offset Unilateral RDL

- Start in half kneeling position
- Hold the kettlebell over your head
- Reach the hand on the same side as the back leg towards the ground
- Once on the ground, rotate the kettlebell up towards the ceiling
- Keep the kettlebell over your head during the rotation

Half Kneeling Kettlebell Windmill

- Half Kneel
- Hold a resistance band
- One arm stationary, one arm rotates behind the body while turning up back
- Focus on turning the whole upper back and hips
- Control the eccentric return

W4/D3 Week 4 | Day 3

More workouts from Nick Helton, DPT