Focus on quality of movement for both exercises, done in a superset
Sit low on one side, keeping the other leg straight. Go for depth.
Stay on the balls of your foot as much as possible.
Try to go for non-stop reps. Minimal ground contact. Don't worry too much about the distance.
Heaviest 2 Rounds
Start on one side of the hip, go over the head & slam down hard.
Regular RDLs
Hold DBs at the top, done in an alternating fashion.
Make sure first pulse is quick with an explosive second plyo pushup.
Legs maintain split stance, focus on placing more weight on the front leg & push ground away from you.
Minimise swaying of the body, keep posture tight. Do not rush the marches, go for at least 1 to 2 seconds each march.
Keep posture at tight and as stable as possible while punching.
Hold the wall-support light, keeping bodyweight more on your legs.
Try to go for depth, within a reasonable range of comfort.
Keep weight on the balls of the back leg. Minimal knee bend when hopping.
Once feet comes into contact with the ground, immediately try to push off
Heaviest 2 Rounds
Fast / explosive down & up motion.
Do a back squat as usual, pause for 2 seconds at the bottom of the movement.
Reverse Grip Pulldown hold at halfway
Squeeze glutes and focus on leading with your hips. Go as low as you can and just drop when you can't hold.
1 x Forward Roll / 1 x Backward Roll
Maintain Watts for all sets.
Try to go for depth, within a reasonable range of comfort. Put a weight plate under the front foot.
Minimal Ground Contact - Go for distance
Start with mini pogo hops, find your rhythm and go for a tuck jump.
Pull the handles to around armpit height. If able to, find your rhythm and go for continuous reps.
Regular Bent-Over row
Focus on driving up with the forward leg, minimise push-off using the back leg. Use the bench for the step-ups.
Start with DBs on the floor, bring DB up with your hips helping you. End position should be just nice in shoulder press position before pressing straight up.
Hold wall at around hip height. Outside leg will be the working leg, keep chest as parallel to the ground as much as possible.
Use Orange Band
Back and forth on the turf before doing your rotational slams immediately - go for 6 rounds