CrossFit Evergreen – CrossFit

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK… it’s part of the way.

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Metcon

Slumber Party (Time)

2 Rounds:

20 Push Jerks (135/95)

4 Rounds of “Cindy”

800 Meter Run

SUBS

PULL-UPS

Reduce Reps

Banded Pull-ups

Ring Rows

Strict Pull-ups (3)

PUSH-UPS

Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups

800 METER RUN

1000 Meter Row

1600 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

80/60 Calorie Schwinn Bike

600 Meter Trueform or Air Runner

60 Shuttle Runs [10 Meters]
DESCRIPTION

This medium to long range workout combines gymnastics, weightlifting, and monostrucutral components

The mix of movements, while challenging, will allow for minimal rest over the 2 rounds

The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running

The intended time range for this workout is between 15-25 minutes

PUSH JERKS

Choose a light to moderate weight barbell that you could complete for 20+ unbroken reps when fresh

Within the workout, we’re looking for these 20 reps to be cleared in 1-3 quick sets

The bar will start on the ground and you’ll clean it to the front rack for the first rep of each set

These should be completed as Push Jerks instead of Push Presses – you must receive overhead with a slight knee bend

CINDY

1 Round of “”Cindy”” is 5 pull-ups, 10 push-ups, and 15 air squats

Choose a rep number or variation for the upper body movements that allows you to complete them in 1-2 sets within the workout

Strategy

GENERAL

A 2-round workout is a great test of effective pacing

A goal today can be to keep you 1st round and 2nd round within 10-20 seconds of each other

Take a look at your time after finishing the first 800 meter run

Look to just about double up the time listed on the clock for your overall score

PUSH JERKS

Starting the workout with the push jerks and coming off the 800 meter run in the second round are nice incentives to push through larger sets

Breaking these up too much also means more power cleans and more time spent not moving

Look to get slightly outside of your comfort zone here without hitting a wall

Consider the following sets:

1 Set: 20

2 Sets: 10-10 or 12-8

3 Sets: 8-7-5 or 10-5-5

“”CINDY””

The most important movements in these 8 total rounds of “”Cindy”” are the pull-ups and push-ups

These are the stations that we really have the potentital of getting stuck on

Taking 1 quick break from the beginning may be most consistent while preventing burnout

A quick 3-2 on the pull-ups and 5-5 on the push-ups will be common options here

Slowing down the air squats can give you more time to recharge the upper body

RUN

Run at a moderate pace for your opening 800 meters that allows you to thrive on the 20 push jerks that follow

It is better to run a touch slower in order to hang on for bigger sets on the barbell

Your second 800 is ideally completed at a faster pace than the first 800

It can be helpful here to try and increase your speed with each 200 meter stretch

The first 200 will be likely the slowest, as your just finishing out “”Cindy””

As the distance remaining decreases, try to increase your pace

Midline

3 Giant Sets:

20 Weighted AbMat Sit-Ups

25 AbMat Sit-ups (Unweighted)

30 Second Hollow Hold

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

These 3 “Giant Sets” are all about the midline

You’ll move directly from one station to the next and rest for 2 minutes following the hollow hold

WEIGHTED ABMAT SIT-UPS

Hold 1 dumbbell high up on your body throughout the movement

Letting it slide closer to the belly button will make it much easier, so try to keep it near the collarbones

Choose a challenging weight, but one that will be completed with 1 break maximum

You can build in weight or stay the same across

Anchor your feet underneath a pair of dumbbells

HOLLOW HOLD

Accumulate 30 seconds in a hollow hold for this station

For this reason, and because of the timed rest, use a running clock for this piece

CrossFit Evergreen – CrossFit

“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.

The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.

Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.

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Gymnastic Conditioning

Metcon (AMRAP – Reps)

AMRAP 8:

5 Burpees

3 Kipping Handstand Push-ups

5 Burpees

6 Kipping Handstand Push-ups

5 Burpees

9 Kipping Handstand Push-ups

…

Add 3 Handstand Push-ups Each Round
DESCRIPTION

Over the 8 minutes of work, the handstand push-ups will climb by 3 reps each round while the burpees remain at 5

We are purposefully going after a push-push combination with the upper body here

We are also purposefully climbing in reps, which makes us strategize even more in this high interference piece

BURPEES

You can jump up or step up out of the burpee

KIPPING HANDSTAND PUSH-UPS

If you have 21+ handstand push-ups when fresh, let’s complete this piece as written

If you’re not there yet, consider dropping these reps down and climb by 1-2 per round instead of 3

Metcon

Deadbolt (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Deadlifts (225/155)

SUBS

DOUBLE UNDERS

Reduce Reps

1 Minute of Practice

120 Single Unders

ROW

21/15 Calorie Assault Bike or Echo Bike

Equal Calorie Bike Erg

15/12 Calorie Ski Erg

400 Meter Run

300 Meter Air Runner or Trueform

Equal Reps 10-Meter Shuttle Runs
DESCRIPTION

This triplet workout balances out a moderate weight barbell with a machine and bodyweight movement

Your score at the end of the 15 minutes is total rounds and reps

The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]

DOUBLE UNDERS

Choose a variation or a rep number that allows you to clear this station in right around 1 minute

You could reduce the reps to something like 45 or 30, go with single unders, or spend 60 seconds practicing double unders

See further down the page for a full list of subs

DEADLIFTS

Choose a moderate weight barbell for this station that you could cycle for 21+ reps unbroken when fresh

Within the workout, this should be a load that allows you to clear the 15 reps within 2-4 quick sets

ROW

If unable to row, see further down the page for subtitutions

Strategy

ROW

The goal with any AMRAP is to move for as much time as possible

Treating this workout like a smooth 15-minute flow is better than constantly changing speeds by hitting the gas and tapping the brakes

To find a sustainable rowing pace, imagine the speed you would be able to hold if this way simply a 15-minute row

The numbers below show you how many calories you’ll complete in 1-minute based on your [Calorie Per Hour] output:

700: 11.7 Calories

800: 13.3 Calories

900: 15 Calories

1000: 16.7 Calories

1100: 18.3 Calories

1200: 20 Calories

1300: 21.7 Calories

1400: 23.3 Calories

1500: 25 Calories

1600: 26.7 Calories

1700: 28.3 Calories

1800: 30 Calories

DOUBLE UNDERS & DEADLIFTS

Maintaining a smooth flow to your workout doesn’t mean you have to go completely unbroken on every movement

Instead, it means that the speed you decide on from the beggining is the one you see yourself being able to hold until the time is up

Consider what break-up strategy you find most sustainable on both these movements for 3-4 rounds of work

Double Unders:

1 Set: 60

2 Sets: 30-30

3 Sets: 20-20-20

4 Sets: 15-15-15-15

5 Sets: 20-10-10-10-10

Deadlifts:

1 Set: 15

2 Sets: 8-7

3 Sets: 5-5-5

4 Sets: 4-3-3-3

5 Sets: 3-3-3-3-3″

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-Unders

400m Run

20 Double Dumbbell Deadliffts (50’s/35’s)

Body Armor

3 Giant Sets:

9 Double Dumbbell Single Legged Deadlifts (left)

9 Double Dumbbell Single Legged Deadlifts (right)

15 Double Dumbbell Stiff-Legged Sumo Deadlifts

21 Weighted Glute Bridges

Rest 2:00 between sets.

STIMULUS

Today’s Body Armor focuses on the posterior

The single legged deadlifts are completed by standing on the working leg, where the back leg traces up and behind us

There are two dumbbells being held at the hang for this movement, and the following sumo deadlifts

When we imply “stiff-legged”, it’s a soft knee, but one that does not flex any further (only hinging at waist)

Bells do not need to touch the ground between reps

Glute bridges are completed with dumbbell (or any weight) across waist

CrossFit Evergreen – CrossFit

“Even if the world was going to fall to pieces tomorrow… I’m still going to plant my apple tree.” – Martin Luther King Jr

Values define us… not conditions. Every alarm in the world may be sounding off, but when it comes down to it, only we decide the actions we will take.

We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story… that we are the writers of our script. That we have ownership over what happens next.

Circumstances change, but values are forever.

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Strength

Front Squat

Front Squat [10-8-6-4-2]

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 66% 1RM

Set 2: 8 Reps @ 71% 1RM

Set 3: 6 Reps @ 76% 1RM

Set 4: 4 Reps @ 83% 1RM

Set 5: 2 Reps @ 91% 1RM

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

-Also climbing 3% over last week in this Front Squat piece

-The reps will decrease as the loading increases in this running clock workout

-You’ll start a new set every 3 minutes [0-3-6-9-12]

This format ensures you have adequte rest between efforts

-These sets are designed to be completed unbroken, so adjust percentages as needed based on feel

Metcon

Stub Hub (Time)

21-15-9:

Toes to Bar

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Bike Erg

Overhead Squats (95/65)

SUBS

TOES TO BAR

-Reduce Reps

15-12-9

12-9-6

9-6-3

-Feet as High as Possible

-Knees to Elbows/Chest/Waist

-Toe Raises https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be

BIKE ERG

-Equal Calorie Assault or Echo Bike

-Equal Calorie Row

-Ski Erg [15-12-9]
DESCRIPTION

This balanced two-part workout features gymnastics, weightlifting, and cardio components

You’ll complete all the reps of the 21-15-9 couplet before advancing to the 9-15-21 couplet

There is no rest between couplets – you’ll move right into the bike following your last power snatch

Your score is the total time it takes to complete the 180 reps

The intended time range for this workout is between 9-15 minutes

BARBELL MOVEMENTS

Both barbell movements are designed to be fairly light

When fresh, you should be able to complete 21+ reps unbroken

We’re ideally using one barbell weight for both lifts, based on the movement that is more challenging for you

If you’re on the fence about weights, lean towards the lighter side

TOES TO BAR

If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written

If you’re not quite there, consider reducing reps or choose a sub from further down the page

BIKE ERG

For rep scheme simplicity, men and women will complete the same number of calories on the bike

Strategy

PART 2

The final couplet today is all about the overhead squats

The first priority, since dropping the bar means more power snatches, is big sets of overhead squats

If big sets will be no problem for you, part 2 comes down to how fast you can move on the bike while still holding big sets

If big sets will be challenging, see if you can slow down the bike a touch to maximize your ability on the barbell

You’ll always be moving forward on the bike, but if the bar is on the ground, there is no forward progress

Keeping the damper on the lower side on the bike erg may help set the legs up better for the squats

See if you can limit your overhead squats to 1 break max per round

Consider the following options:

Round of 21:

1 Set: 21

2 Sets: 12-9

Round of 15:

1 Set: 15

2 Sets: 8-7

Round of 9:

1 Set: 9

2 Sets: 5-4

Strategy

PART 1

The first couplet of todays workout will challenge the grip, shoulders, and lungs

With some interference and big ranges of motion, manageable sets from the beginning will likely be the best option on both movements

The best thing we can do in the opening set of 21 is set ourselves up for a great set of 15

The middle round tends to be the most challenging, so set your sights on thriving through those 30 total reps

Consider the following options for each round:

Round of 21:

1 Set: 21

2 Sets: 12-9

3 Sets: 7-7-7

4 Sets: 6-5-5-5

5 Sets: 5-4-4-4-4

Round of 15:

1 Set: 15

2 Sets: 8-7

3 Sets: 5-5-5

4 Sets: 4-4-4-3

5 Sets: 3-3-3-3-3

Round of 9:

1 Set: 9

2 Sets: 5-4

3 Sets: 3-3-3

4 Sets: 3-2-2-2

Home WOD

Metcon (Time)

40-30-20:

AbMat Sit-Ups

Single Dumbbell Power Snatches (50/35)

Directly into…

20-30-40:

Jumping Lunges

Single Arm Dumbbell Overhead Squats (50/35)

Split reps one arms per round half and half

Body Armor

Metcon (AMRAP – Reps)

AMRAP 5: Single Arm Dumbbell Strict Presses

On the Minute (to include the 0:00):

6 Hand-Release Pushups

STIMULUS

Today’s Body Armor focuses on strict strength pressing capacity

Changing arms as we see fit, the score is total strict presses

On the Minute, to include the start of the workout, we complete 6 hand-release pushups to start

These pushups do not contribute towards the score (only total strict presses)

CrossFit Evergreen – CrossFit

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

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Strength

Back Squat

Back Squat “3-6-12”

3 Reps @ 103% of 10RM Back Squat

6 Reps @ 96% of 10RM Back Squat

12 Reps @ 88% of 10RM Back Squat

STIMULUS

DESCRIPTION

Increasing by 3% over last week for this Back Squat piece

We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets

The percentages are based off your 10RM Back Squat

We completed a 10RM Back Squat test recently on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets “

Metcon

Battleship (Time)

5 Rounds For Time:

10 Front Squats (155/105)

20/15 Calorie Row

SUBS

ROW

Equal Calorie Bike Erg

15/12 Calorie Assault Bike, Echo Bike, Ski Erg

200 Meter Sandbag Run “
DESCRIPTION

“”Battleship”” is a simple and effective couplet workout that combines rowing and moderate weight front squats

The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds]

FRONT SQUATS

The barbell will come from the ground in this workout

Choose a weight that is challenging, but one that you can likely complete unbroken throughout

You are able to squat clean the first rep of each set

Strategy

GENERAL

A good theme for this workout is to “”just start”” the next station

It can sometimes be overwhelming to think about the work that lies ahead

The hardest thing is often the mental strain of getting your hands on the bar or getting your feet in the straps

Walking up to bar and cleaning it right away or getting strapped into the rower quickly can help you feel like you are in control and making significant progress towards finishing that station

FRONT SQUATS

If we had to pick one station to really go for it, let’s make it the front squats

We can always move forward on the rower, but when the bar is on the ground, no work is happening

In order to stay moving for the majority of the 5-rounds, see if you can hold on for unbroken squats

10 reps is just small enough where unbroken sets are very realistic

Taking a short pause at the top of each rep can help you breathe and give the legs a little break before the next squat

ROW

Using the “”recovery”” on the row will be incredibly helpful in maintaining a strong drive

On the way back in, try to let the muscles relax so that gravity can do most of the work

This will allow for a more powerful push with the lower body, which keeps the Cal/Hr output high

The power outputs [cal/hr] listed below will get you the listed number of calories done in 1 minute of work

Pick a speed that you feel is most sustainable over the 5 rounds and one that allows you to complete the front squats ideally unbroken:

700: 11.7 Calories Per Minute

800: 13.3 Calories Per Minute

900: 15 Calories Per Minute

1000: 16.7 Calories Per Minute

1100: 18.3 Calories Per Minute

1200: 20 Calories Per Minute

1300: 21.7 Calories Per Minute

1400: 23.3 Calories Per Minute

1500: 25 Calories Per Minute

CrossFit Evergreen – CrossFit

“I define anxiety as experiencing failure in advance.” – Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

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Metcon

Metcon (No Measure)

4-3-2-1

Minute Bike

Minute Row

1 Round of:

5 Push-ups

10 Air Squats

15 AbMat Sit-ups

*The workout flow has you begin with 4 minutes on the bike followed by 4 minutes on the rower. You will then perform one round of the push-up, air squat and sit-up triplet. Repeat this flow for the remaining minutes listed.

SUBS

Machines:

Running

Body Armor

Alternating On the Minute x 12 (4 Rounds):

Minute 1: 9 Pausing Hip Extensions

Minute 2: 15 GHD Sit-ups

Minute 3: 21 Kettlebell Russian Twists

STIMULUS

DESCRIPTION

This ‘on the minute’ body armor piece has a midline foucus

We’ll alternate between movements that target the front of the body, back of the body, and the sides of the body

Set a running clock for this workout

Complete the listed work and then rest until the top of the next minute before moving to the next station

PAUSING HIP EXTENSIONS

Pause for 1 second at the top and bottom of the movement

Set the GHD so your hip bones are just off the front of the pad

KETTLEBELL RUSSIAN TWISTS

Touch the kettlebell over and back is equal to 1 rep [42 total touches]

Choose a challenging weight that you can complete unbroken

You can build in weight or stay at the same load across

MOVEMENT VIDEOS

Hip Extensions: https://www.youtube.com/watch?v=6unUeUzvNkE&feature=youtu.be

GHD Sit-ups: https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be

Kettlebell Russian Twists: https://www.youtube.com/watch?v=hX7PsVHGyoE&feature=youtu.be

SUBS

PAUSING HIP EXTENSIONS

Pausing Romanian Deadlifts https://www.youtube.com/watch?v=mZgPVWVnLY4&feature=youtu.be

Pausing Good Mornings https://www.youtube.com/watch?v=nYd6ePtMNBM&feature=youtu.be

GHD SIT-UPS

Weighted AbMat Sit-ups https://www.youtube.com/watch?v=dqbCN9q1Owc&feature=youtu.be

Toes to Bar

KETTLEBELL RUSSIAN TWISTS

Use Any Weighted Object

CrossFit Evergreen – CrossFit

CompTrain Mindset
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

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Metcon

Dirt Devil (Time)

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses (50’s/35’s)

MOVEMENT VIDEOS

Devil’s Press: https://www.youtube.com/watch?v=rUp_LwREipA&feature=youtu.be

Over-and-Back Hops Over Dumbbells:

Double Dumbbell Squats: https://www.youtube.com/watch?v=N9wJ3p1o69I&feature=youtu.behttps://www.youtube.com/watch?v=ZG0vp6l7t-A&feature=youtu.be
DESCRIPTION

Working through 5 fast paced intervals for todays main conditioning piece

You’ll complete the listed work for time and rest until the next 4-minute window begins

For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts

To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

Record your time for each interval, as your final score is the slowest of the 5

Rounds begin on the [0-4-8-12-16]

DUMBBELL MOVEMENTS

Let’s choose one dumbbell weight for both weighted movements today

This weight will likely be chosen off the more difficult movement, the Devil’s Press

This station combines a dumbbell burpee with a double dumbbell snatch

There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion

Choose a moderate weight that allows you to complete the 5 reps in around 30-45 seconds

OVER-AND-BACK HOPS OVER DUMBBELLS

You’ll hop over 1 dumbbell for this station

Over and back is equal to 1 rep [20 total hops]

Strategy

GENERAL

With rest built into each piece, look to move with a purpose through these 5 stations

Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace

It can be helpful to declare your first round as the slowest round

From there, look to hold that speed or find one place to pick up the pace

In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round

After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time

DEVIL’S PRESS

The Devil’s Press start and end each round

Coming off rest and knowing rest is coming is a nice incentive to stay pushing forward

While it is a challenging movement, it’s also a relatively slow developing movement

Breathing in both the burpee and in the “”swing”” overhead can make this station more manageable

HOPS & SQUATS

Move at a pace on your first set of 10 hops that allows you to thrive through the squats

The squats are truly the only place we’d stop moving, so look to hold on for unbroken sets throughout if possible

After the first round, you’ll also have a better idea of how these movements impact each other

You may be feel like you’re able to increase your hop speed or squat cycle time to improve your score in the next round

Body Armor

Body Armor

4 Giant Sets:

40 Banded Good Mornings

20 Alternating Pistols

10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets”

STIMULUS

DESCRIPTION

Todays Body Armor will focus on the glutes, hamstrings, and quads

We’ll move directly from one movement to the next and rest 2 minutes following the glute bridges

The focus here is on quality over speed

BANDED GOOD MORNINGS

Choose a band tension that allows you to complete all 40 reps without breaking

ALTERNATING PISTOLS

Alternate legs each rep for a total of 10 each side

Choose a rep number or variation that allows you to clear this station in 1:30 or less

PAUSING WEIGHTED GLUTE BRIDGES

Pause for 2 seconds at the finish position of each rep

You can use a dumbbell or barbell to weight this movement

There is the option to increase weight or stay the same across

”

MOVEMENT VIDEOS

Banded Good Mornings: https://www.youtube.com/watch?v=qS2PveiBtpM&feature=youtu.be

Alternating Pistols: https://www.youtube.com/watch?v=-e45F_LwXVk&feature=youtu.be

Weighted Glute Bridges: https://www.youtube.com/watch?v=DLgAPsiZbQ8&feature=youtu.be

SUBS

BANDED GOOD MORNINGS

Barbell Good Mornings https://www.youtube.com/watch?v=nYd6ePtMNBM&feature=youtu.be

Barbell Romanian Deadlifts https://www.youtube.com/watch?v=mZgPVWVnLY4&feature=youtu.be

ALTERNATING PISTOLS

Reduce Reps

1:30 of Practice

Single Leg Squats to Box or Bench

Weighted Lateral Box Step-ups https://www.youtube.com/watch?v=Pg4Pv6uImRY&feature=youtu.be

PAUSING WEIGHTED GLUTE BRIDGES

10 Single Leg Glute Bridges Each Side (If No Weight) https://www.youtube.com/watch?v=TQt2I73oL6Y