Rubicon Conjugate

Max Effort Lower

Max Effort Lower

Week 9

Apr 27–May 2

Mon27Tue28Wed29Thu30Fri01Sat02

01 · Warm-up

Banded Hip Circle Series

Done
15-20 reps each: 1. Lateral Marching 2. Cowboy Marching 3. Backwards In-Out 4. Standing Abductions 5. Glute Bridges w/ Pause

02 · Warm-up

Activation

10/10

Standing Hip AR's

Done
Set 1. Perform activations while warming up with SSB Box Squat.
5ea

Tri-planar Lunge

Done
Set 2. 1 rep = Forward + Lateral + Curtsy.
1:00ea

Single-leg ISO Hip Bridge (on foam roller)

Done
Set 3.

03 · Max Effort

SSB Box Squat (bands)

7 × 1
Lift
  • Load Build to 1RM
  • Intensity 100%
  • Rest OT 2:30-3:30
For Load
1RM SSB Box Squat (bands). Build to a heavy single (7x1 rep). Lift on the 0 (60%), 2:30 (70%), 5:00 (80%), 7:30 (87%), 10:00 (93%), 13:00 (97%), 16:30 (100%) minute marks (%'s are rough guides). Set up safety pins during warm-up sets. Use a previous record to break. Band Guidelines (R3 Power Rack/Spotter Arms/DB's): 1RM <125 lbs use #0 (25 lbs) 1RM 125-200 lbs use #1 (50 lbs) 1RM 200-300 lbs use #2 (65 lbs) 1RM 300-500 lbs use #3 (105 lbs) 1RM >500 lbs use #4 (175 lbs)

04 · Accessory

Safety Squat Anderson Good Mornings

4 × 6
Lift
  • Load Build
  • Rest 2:00-2:15
For Load
Build in load. Make sure that bar rests completely on pins or straps.

05 · Accessory

Accessory Work

4 × 10

Glute Ham-Raises

Done
  • Rest 2:00
Keep hips open for entire rep.
2 × 25

Slantboard Sandbag Squat

Lift
  • Load Heavy
  • Rest OT 4:00
For Load
OT 4:00. Go heavy.

06 · Accessory

Core & Finisher

4 × 25

Kneeling MB Hip Extensions

Done
  • Rest 1:00
4 × 12ea

Standing DB Oblique Crunches

Done
  • Rest 1:00

01 · Warm-up

Banded Hip Circle Series

Done
15-20 reps each: 1. Lateral Marching 2. Cowboy Marching 3. Backwards In-Out 4. Standing Abductions 5. Glute Bridges w/ Pause

02 · Warm-up

Activation

10/10

Standing Hip AR's

Done
Set 1. Perform activations while warming up with SSB Box Squat.
5ea

Tri-planar Lunge

Done
Set 2. 1 rep = Forward + Lateral + Curtsy.
1:00ea

Single-leg ISO Hip Bridge (on foam roller)

Done
Set 3.

03 · Max Effort

SSB Box Squat (bands)

7 × 1
Lift
  • Load Build to 1RM
  • Intensity 100%
  • Rest OT 2:30-3:30
For Load
1RM SSB Box Squat (bands). Build to a heavy single (7x1 rep). Lift on the 0 (60%), 2:30 (70%), 5:00 (80%), 7:30 (87%), 10:00 (93%), 13:00 (97%), 16:30 (100%) minute marks (%'s are rough guides). Set up safety pins during warm-up sets. Use a previous record to break. Band Guidelines (R3 Power Rack/Spotter Arms/DB's): 1RM <125 lbs use #0 (25 lbs) 1RM 125-200 lbs use #1 (50 lbs) 1RM 200-300 lbs use #2 (65 lbs) 1RM 300-500 lbs use #3 (105 lbs) 1RM >500 lbs use #4 (175 lbs)

04 · Accessory

Safety Squat Anderson Good Mornings

4 × 6
Lift
  • Load Build
  • Rest 2:00-2:15
For Load
Build in load. Make sure that bar rests completely on pins or straps.

05 · Accessory

Accessory Work

4 × 10

Glute Ham-Raises

Done
  • Rest 2:00
Keep hips open for entire rep.
2 × 25

Slantboard Sandbag Squat

Lift
  • Load Heavy
  • Rest OT 4:00
For Load
OT 4:00. Go heavy.

06 · Accessory

Core & Finisher

4 × 25

Kneeling MB Hip Extensions

Done
  • Rest 1:00
4 × 12ea

Standing DB Oblique Crunches

Done
  • Rest 1:00