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A huge thank you to Lauren and Fares at Mach 983 CrossFit for putting together this strength training plan for us!
Use dumbbells as needed to ensure the last 1-2 reps of each set feel CHALLENGING.
Progress weight as able.
Refer to video links below to guide you through the exercises.
Tuesday
Tuesday
Single-leg bridge: 3 x 12 each leg
Tib Anterior raises: 2 x 20
Goblet squats: 3x15 each leg
Thursday
Thursday
Single leg RDLS: 3 x 12 each leg
Hip airplanes: 3 x 10 each leg
Fire hydrants (with or without band): 3 x 15 each leg
Saturday
Saturday
Bear plank with shoulder taps: 3 x 20
Hip internal rotation: 3 x 12 each leg
Knees over toes lunges: 3 x 10 each leg
Video examples:
Single-leg bridge:
https://www.youtube.com/shorts/l9iPe0U6Eqc
Tib anterior raises:
https://www.youtube.com/shorts/hO_BR06DMIQ
Goblet squats:
https://www.youtube.com/shorts/WicT6Uf6jt4
Single leg RDLS:
https://www.youtube.com/shorts/yAAnkTqwBQc
Hip airplanes:
https://www.youtube.com/watch?v=l-hQ9P7aIPg
Fire hydrants (with or without band):
https://www.youtube.com/shorts/G4ZJq1wO3rA
Bear plank with shoulder tap:
https://www.youtube.com/watch?v=VgR8FY86zYI
Hip internal rotation:
https://www.youtube.com/shorts/LSIZUvnAxmM
Knee over toes lunges:
https://www.youtube.com/shorts/Esz0T7c71fw
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