DAY 1: LOWER BODY LIFT + LIGHT AEROBIC CONDITIONING (LACTIC FLUSH)

PREHAB & ACTIVATION PROTOCOL

• Banded Glute Bridge March – 2x12 each leg
  Strengthens glutes, core, and improves lumbopelvic control. Band above knees, bridge up, alternate leg march keeping hips level.
  🎥 Video Demo

• Copenhagen Side Plank – 2x30s each side
  Targets adductors and core. Top leg on bench, bottom leg hanging. Keep hips high.
  🎥 Video Demo

HIP AND TRUNK MOBILITY

• 90/90 Hip Rotations – 3x5 each side
  Sit in 90/90 position, rotate knees side-to-side for dynamic hip IR/ER.
  🎥 Video Demo

• Segmented Cat-Cow – 2x8 slow reps
  Move through spinal flexion/extension one segment at a time. Increases spinal control.
  🎥 Video Demo

STATIC WARM-UP (Lower & Trunk Focused)

• Seated Hamstring Stretch – 30s/leg

• Couch Stretch – 30s/leg

• Pigeon Pose – 30s/leg

DYNAMIC WARM-UP (Lower Focused)

• Walking Lunges – 2x15yds

• Lateral Bounds – 2x10

• A-Skips + B-Skips – 2x15yds

• High Knees – 2x10yds

MAIN LIFTS

• Trap Bar Deadlift – 4x4 @ 80–85%
  Focus on concentric explosion, neutral spine.

• Front Foot Elevated Split Squat – 3x6 each leg
  Quad/glute focused, slow eccentric, tall posture.

ACCESSORY LIFTS

• Hamstring Slide Curls (Sliders OR ROLLERS) – 3x8
  Posterior chain and hamstring-centric.

• Weighted Step-Ups (18-20” box, 90-DEG KNEE) – 3x6 each leg
  Focus on glute drive and pelvic control.

ROTATIONAL WORK

• Rotational Med Ball Scoop Toss (Wall) – 3x5/side
  Powerful rotation, hip-to-shoulder transfer.
  🎥 Video Demo

POST-RECOVERY WORK

• Psoas March + Breath Hold – 3x5/leg
  Lie flat, hold breath with tension while marching legs.
  🎥 Video Demo

• Foam Roll Glutes/Quads/Hamstrings – 2-3 min per area

NUTRITION PRESCRIPTION

Post-Lift Meal Example:

• 40–50g protein (chicken, turkey, whey isolate)

• 60–80g carbs (rice, oats, fruit)

• Bright-colored vegetables

• 24+ oz water + electrolytes

• Optional: Tart cherry juice, magnesium glycinate