4d) Day 2
1. Introduction to Squat Training
Begin day two focusing on squats.
Assess participants' current squat positions and mobility issues (hip, ankle, back).
Emphasize the importance of a thorough warm-up.
2. Warm-Up and Mobility Exercises
Incorporate a big warm-up to address mobility issues.
Include groin stretching and thoracic rotations to enhance hip flexibility.
3. Initial Squat Drills
Perform Kang squats, possibly using a plate or goblet squat.
Encourage participants to feel the bottom squat position.
Engage with participants about their day and how they feel.
4. Transition to Thrive Session
Introduce the Thrive session format, which includes a strength component.
Explain that the strength portion will be done first today.
5. Strength Training: Squats and Step-Ups
Start with goblet squats (8 reps) focusing on form and technique.
Progress to front squats, emphasizing proper grip and elbow position.
If successful, move to back squats, monitoring mobility.
6. Step-Ups for Unilateral Strength
Incorporate step-ups to address unilateral strength and weaknesses.
Use goblet or farmer's carry for added resistance based on participant's ability.
7. Key Points of Performance for Squats
Ensure participants maintain an upright chest and engaged core.
Stress the importance of hitting depth to engage glutes and hamstrings.
8. Setting Up the Metcon
Design a Metcon with three rounds, adjusting intensity based on fitness levels.
Options for running or biking distances based on participant capability.
9. Metcon Components
Include strict hanging knee raises, with options for added weight for advanced participants.
Add dumbbell thrusters, adjusting weight based on participant's strength.
10. Emphasizing Intensity and Mixed Modal Training
Encourage participants to navigate intensity without built-in rest.
Highlight the challenge of mixed modal training and its intensity.
