DAY 1: LOWER BODY LIFT + LACTIC FLUSH CONDITIONING.

Here’s the full breakdown, split for:

  • 🔴⚪️ Skill (force-dominant, stiffness-focused)

  • ⚪️🔴 BIG-Skill (speed-dominant, elasticity & hypertrophy-focused)

✅ DAY 1: LOWER BODY LIFT + LIGHT AEROBIC CONDITIONING

🧰 Prehab & Activation Protocol (Both Groups)

  1. Wall March Isometric Hold – 2x15 sec/leg
    Demo

  2. Mini Band B-Stance Glute Bridge – 2x10/side
    Demo

  3. Quadruped Rockbacks – 2x10
    Demo

  4. Plank w/ Knee Lift & Toe Tap – 2x10/leg

    • Promotes trunk and hip integration

🧘 Mobility Block (Hip & Trunk)

  1. 90/90 Hip Stretch + Reach – 2x5/side

  2. Half-Kneeling T-Spine Rotation – 2x8/side

  3. Adductor Rockbacks – 2x10/side

  4. Band-Assisted Hamstring Floss – 2x10/side

🔴⚪️ SKILL LIFT PRESCRIPTION

Main Lifts

  1. Hatfield Squat (SSB or Safety Bar) – 4x6 @ 75%
    Demo

    • Vertical torso, high CNS output

    • Reduce load to increase rep speed

  2. STAGGERED-Stance Trap Bar Deadlift – 3x6/side

    • Load hip + drive through rear glute

    • Encourages force through asymmetry

Accessory Lifts

  1. Front Rack Step-Through Lunge – 3x5/leg
    Demo

  2. GHR + MB Reach – 3x6 (add 2s hold at top)
    Demo

  3. Weighted Box Jump (24–30”) – 3x3

    • Low amplitude, high intent

    • Contrast with sled push or RDL

Rotational Power

  1. Landmine Rotational Squat Press – 3x6/side
    Demo

  2. Standing Anti-Rotation Cable Lift – 3x8/side

    • Trunk bracing + hip finish
      Demo

⚪️🔴 BIG-SKILL LIFT PRESCRIPTION

Main Lifts

  1. Front Foot Elevated DB Reverse Lunge – 3x8/side
    Demo

    • Emphasize eccentric control

    • Maximize stretch through quad/glute

  2. Trap Bar Jump Deadlift – 4x3 @ 40–50%
    Demo

    • Max bar speed — jump and reset

Accessory Lifts

  1. KB Lateral Lunge + Crossover Step – 3x5/side
    Demo

  2. Copenhagen Side Plank ISO (Top Leg Elevated) – 3x20 sec/side
    Demo

  3. Banded Broad Jump (Speed Emphasis) – 3x2
    Demo

Rotational Power

  1. MB Side Hop + Skater Toss – 4x3/side (6lb)
    Demo

  2. Cable Rotational Lunge Press – 3x8/side
    Demo

💨 Aerobic Conditioning Flush (Both Groups)

  • Bike / Versa / Incline Walk – 10–15 minutes
    – Stay Zone 2
    – Focus: nasal breathing, rhythm, light sweat

🧘 Post-Lift Recovery

  • Foam Roll: TFL, Glutes, Hamstrings – 30 sec each

  • 90/90 Hip Breathing – 2 rounds

  • Legs Up Wall – 4 min parasympathetic recovery

🥩 Nutrition Guidance (Off-Day Lean Mass Focus)

Pre-Lift (60–90 min prior):

  • 30–50g carbs (oatmeal, banana, toast)

  • 20–30g protein (eggs, whey, turkey)

  • Light hydration (16–20oz water + electrolytes)

Post-Lift Recovery:

  • 40–60g carbs (rice, fruit, cereal)

  • 30–40g protein (whey isolate, chicken, Greek yogurt)

  • 5g creatine

  • Add omega-3s and sodium for recovery boost

  • Optional anti-inflammatory support: turmeric, curcumin, tart cherry