DELOAD #1

Correctives

5 Rounds @ Easy Pace:

 

Optional Strength (skip if you need to heal-up)

  • 3x5 Bench Press @ 40, 50, & 60% of your 1RM

    • (1st set of 5 at 40%, 2nd set of 5 at 50%, and 3rd set of 5 at 60% of 1RM)

 

Mobility

Complete the following utilizing a breathing cadence of 3/3/6 (3 second inhale, 3 second hold, 6 second exhale):

DELOAD #4

Correctives

4 Rounds @ Easy Pace:

  • 30 sec. Dead Bugs

  • 10-12 Half Kneeling Pallof Press (per side)

  • 45 sec. Scap Ring Rows

  • 10-12 Single Leg Glute Bridge (per leg)

  • 1 min. KB Armbar (30 seconds supine, 30 seconds side lying, per side)

  • 10 Dip Shrugs

  • 8 Banded Lateral Raises (hold last rep for 30 seconds, per side)

 

Optional Strength (skip if you need to heal-up)

  • 3x5 Push Press @ 40, 50, & 60% of your 1RM

    • (1st set of 5 at 40%, 2nd set of 5 at 50%, and 3rd set of 5 at 60% of 1RM)

 

Mobility

Complete the following utilizing a breathing cadence of 8/12 (8 second inhale, 12 second exhale):

  • Pigeon Pose - 2 mins. (per side)

  • Seated Side Straddle Stretch - 2 mins. (per side)

  • Twisted Half Lizard Pose - 2 mins. (per side)

DELOAD #2

Warm-Up

  • 1-5 min. Light Cardio

  • 2 min. Henshaw Running Drills

    • 10m Over the Hurdle

    • 10m Knee to Chest

    • 10m Figure 4

    • 10m Walking Sampson Stretch

    • 10m Toy Soldiers

    • 30 sec. Sitting Arm Swings

    • 30 sec. Standing Arm Swings

    • 10m Toes Out Walk

    • 10m Toes In Walk

    • 10m Walk on Heels

    • 10m Walk on Toes

    • 10m Walk on Outside of Feet

    • 10m Walk on Inside of Feet

 

Stamina

15 mins. Light Cardio @ 60-70% Effort (your choice... low impact recommended)

 

Optional Strength (skip if you need to heal-up)

  • 3x5 Squat @ 40, 50, & 60% of your 1RM

    • (1st set of 5 at 40%, 2nd set of 5 at 50%, and 3rd set of 5 at 60% of 1RM)

 

Accessory Work

5 Rounds @ Easy Pace:

  • Pull-Ups (hit a comfortable set... or sub 5x Pull-Downs)

  • Push-Ups (multiply the number of Pull-Ups completed by 5)

  • Sit-Ups (multiply the number of Pull-Ups completed by 5)

 

Mobility

Complete the following utilizing a breathing cadence of 6/4/8 (6 second inhale, 4 second hold, 8 second exhale):

  • Supine Twist Pose - 3 mins. (per side)

  • Dragon Pose - 2 mins. (per side)

  • Prayer Stretch - 3x45 secs.

  • Foam Roll/Lax Ball - As Needed

DELOAD #5

Correctives

3 Rounds @ Easy Pace

  • 30 secs. Kettlebell Hip Opener 

  • 10-12 Pillar to Plank

  • 2-4 Wall Walks (go as high as you comfortably can, or skip)

  • 10-12 Scorpions (per side)

  • 10m Walking Cossack Squat

  • 6-8 Single Arm Supine Rows (per side)

  • 10-12 Single Leg Banded Hamstring Curls (per side, sub machine @ light weight)

 

Optional Strength (skip if you need to heal-up)

  • 3x5 Deadlift @ 40, 50, & 60% of your 1RM

    • (1st set of 5 at 40%, 2nd set of 5 at 50%, and 3rd set of 5 at 60% of 1RM)

 

Stamina Work

3 Rounds @ 60-70% Effort

  • 5 mins. Light Cardio (your choice... low impact recommended)

  • 10-15 Dips

  • 10-15 Air Squats

  • 30 sec. Front Plank

  • 10-15 Feet Elevated Supine Rows

  • 10-15 Split Squats (per side)

  • 30 sec. Side Plank (per side)

 

Mobility

Complete the following utilizing a breathing cadence of 5/3/7 (5 second inhale, 3 second hold, 7 second exhale):

  • Box Shoulder Stretch - 4x30 secs.

  • Pigeon Pose - 3 mins. (per side)

  • Seated Forward Fold - 3 mins.

  • Dragon Pose - 2 mins. (per side)

DELOAD #3

Mobility

Complete the following utilizing a breathing cadence of 5/5/10/1 (5 second inhale, 5 second hold, 10 second exhale, 1 second hold):

  • Ragdoll Pose - 1 min.

  • Downward Dog - 1 min.

  • Cobra Pose - 30 secs.

  • Pigeon Pose (right) - 2 mins.

  • Half Front Split (right) - 90 secs.

  • Dragon Pose (right) - 2 mins.

  • Pigeon Pose (left) - 2 mins.

  • Half Front Split (left) - 90 secs.

  • Dragon Pose (left) - 2 mins.

  • Downward Dog - 1 min.

  • Child's Pose - 2 mins.

  • Thread the Needle (right) - 90 secs.

  • Supine Twist (right) - 90 secs.

  • Thread the Needle (left) - 90 secs.

  • Supine Twist (left) - 90 secs.

  • Twisted Cross - 90 secs. (per side)

  • Seated Side Straddle Stretch - 2 mins. (per side)

  • Reclining Bound Angle - 2 mins.

  • Legs Up the Wall - 3 mins.

DELOAD #6

Mobility

Complete the following utilizing a breathing cadence of 5/5/10/1 (5 second inhale, 5 second hold, 10 second exhale, 1 second hold):

  • Ragdoll Pose - 1 min.

  • Downward Dog - 1 min.

  • Cobra Pose - 30 secs.

  • Pigeon Pose (right) - 2 mins.

  • Half Front Split (right) - 90 secs.

  • Dragon Pose (right) - 2 mins.

  • Pigeon Pose (left) - 2 mins.

  • Half Front Split (left) - 90 secs.

  • Dragon Pose (left) - 2 mins.

  • Downward Dog - 1 min.

  • Child's Pose - 2 mins.

  • Thread the Needle (right) - 90 secs.

  • Supine Twist (right) - 90 secs.

  • Thread the Needle (left) - 90 secs.

  • Supine Twist (left) - 90 secs.

  • Twisted Cross - 90 secs. (per side)

  • Seated Side Straddle Stretch - 2 mins. (per side)

  • Reclining Bound Angle - 2 mins.

  • Legs Up the Wall - 3 mins.

4025 Red Bank Rd. Suite 101

Cincinnati, OH 45227

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