DAY 1: LOWER BODY LIFT + LACTIC FLUSH

  • 🔴⚪️ Skill: High-threshold force application, trunk-integrated stability, rotational hip power

  • ⚪️🔴 BIG-Skill: Reactive strength, single-leg elasticity, trunk-hip control with time under tension

✅ DAY 1: LOWER BODY LIFT + LIGHT AEROBIC CONDITIONING

🧰 Prehab & Activation Protocol (Both Groups)

  1. Mini Band B-Stance Glute Bridge – 2x10/side
    Demo
    Glute activation + pelvic control

  2. Wall March Isometric Holds + Knee Drive – 2x5/leg
    Demo

  3. Quadruped Fire Hydrant + Band Kickback – 2x10/leg
    Hip mobility + glute med activation

  4. Plank Reach w/ Knee Drive – 2x10/side
    Braced trunk + dynamic hip motion

🧘 Hip & Trunk Mobility Block (Both Groups)

  1. 90/90 Hip Flow w/ Lift-Off – 2x6/side

  2. Kneeling Adductor Rockback – 2x10/side

  3. Quadruped T-Spine Rotations – 2x8/side

  4. Banded Hamstring Floss – 2x10/side
    Demo

🔴⚪️ SKILL LOWER LIFT

Main Lifts

  1. Hatfield Box Squat – 4x4 @ 80%
    Add depth or pause variation this week

  2. Trap Bar Deadlift – 3x5 @ Moderate Load

Accessory Lifts

  1. Front Rack DB Step-Up (High Box) – 3x6/leg
    Demo

  2. GHR + Med Ball Reach – 3x6 (add tempo eccentric)
    Demo

  3. Heavy Sled Push – 3x15yd

Rotational Power

  1. Landmine Rotational Squat + Press – 3x5/side
    Demo

  2. Cable Anti-Rotation Lunge + Hold – 3x8/side
    Demo

⚪️🔴 BIG-SKILL LOWER LIFT

Main Lifts

  1. HATFIELD Split Squat – 3x6/leg @ challenging load
    Pause at bottom, fast concentric

  2. Trap Bar Jump Deadlift – 5x2 @ ~45%

Accessory Lifts

  1. Lateral Crossover Step Lunge – 3x6/leg
    Demo

  2. SL RDL to Crossover Reach – 3x8/side
    Demo

  3. Sled Sprint – 3x10yd @ 15% BW
    Demo

Rotational Power

  1. MB Skater Toss – 4x5/side
    Demo

  2. Cable Rotational Lift + Stick – 3x6/side

💨 Post-Lift Lactic Flush (Both Groups)

  • Assault Bike / Treadmill / Versa – 12 min

    • Rounds of 20s moderate + 40s easy

    • Maintain nasal breathing

🧘 Recovery Block

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

  • 90/90 Breathing – 2 sets

  • Legs-Up-Wall – 5 min parasympathetic reset

🥩 Performance Nutrition – Progressive Lower Day

Pre-Lift (60–90 min prior):

  • 40–60g carbs (oats, banana, rice cake)

  • 20–30g protein (eggs, whey, deli meat)

  • 16–24 oz water + electrolytes

Post-Lift:

  • 50–60g carbs (fruit smoothie, cereal, white rice)

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

  • Creatine (5g), magnesium, omega-3s, sodium

  • Optional: tart cherry, turmeric, curcumin