Ridgeciano Haps

Winter Break: Training Plan

Session A

Warm-up 1

Wall sex

Volume

2×6 each leg

Warm-up 2

Couch stretch

Volume

2x60s each leg

1

Single-leg roman chair

Volume

4×6 each leg

2

Horizontal row (w bridge)

Volume

3×6 each leg

3

Single-leg bridge (knee slightly bent) (foot on bench)

Volume

4×6 each leg

4

Gambetta walks (flow style & heavy plate)

Volume

5x10m

5

Straddle plate rotations

Volume

4×10 total

Session B

Warm-up 1

Couch stretch

Volume

2x60s each leg

Warm-up 2

Couch stretch

Volume

2x60s each leg

1

1/4 depth single-leg squat

Volume

4×5 each leg

2

Hack squat to hip lock

Volume

4×5 each leg

3

Split squat (hold DB at chest)

Volume

4×6 each leg

4

Gambetta walks power style

Volume

5x10m

5

Good morning overhead reaches (w plate)

Volume

4×10 total