Rubicon Conjugate

Dynamic Effort Lower

Dynamic Effort Lower

Week 9

Apr 27–May 2

Mon27Tue28Wed29Thu30Fri01Sat02

01 · Warm-up

Side-lying Hip Circle Series

Done
10 Forward Circles 10 Backward Circles 10 Abduction 10 Forward Cycles 10 Backward Cycles 10 Lateral Taps 10 Adduction *Perform all movements on one side then rotate.

02 · Warm-up

Activation

15ea

Kneeling Lateral Hip Shift

Done
Set 1. Add band for distraction or KB for load.
10/10

Side-lying Plank Clamshells

Done
Set 2.
8/8

Lateral Lunges on roller

Done
Set 3.

03 · Dynamic Effort

Main Lift

12 × 2

Wide-stance Box Squats (bands)

Lift
  • Rest OT 0:40
For Load
Week 2 of 3. OT40sec. Velocity meter: .8 m/s. If you don't have a velocity meter then load to 45% 1RM + bands. Band Guidelines (R3 Power Rack): 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)
12 × 2

Deadlift (bands)

Lift
  • Rest OT 0:45
For Load
OT45sec. Velocity meter: .8 m/s. If you don't have a velocity meter then load to 45% 1RM. Band Guidelines (R3 Power Rack): 1RM <150 lbs use #0 (dbl - 60 lbs) 1RM 150-360 lbs use #0 (quad - 120 lbs) 1RM 360-465 lbs use #2 (dbl - 185 lbs) 1RM >465 lbs use #1 (quad - 250 lbs) Infinity Rig: 1RM <150 lbs use #1 (60 lbs) 1RM 150-215 lbs use #2 (85 lbs) 1RM 215-350 lbs use #3 (140 lbs) 1RM >350 lbs use #4 (225 lbs)

04 · Accessory

Safety Squat Reverse Lunges

4 × 7/7
Lift
  • Load Build
  • Rest 1:30-2:00
For Load
Build in load.

05 · Accessory

Strict Reverse Hyper

3 × 10
Lift
  • Load Build
  • Rest 1:30
For Load
Build in load. End heavier than last week. Heels should never be forward of the hips at the bottom.

06 · Accessory

Core & Finisher

3 × 0:30

Banded Belt Marching w/ KB Front-rack

Done
3 sets, no rest between movements. Alternate Setup: see videos for KB Front-rack and BB variations.
3 × 0:30

Banded Belt Marching

Done

01 · Warm-up

Side-lying Hip Circle Series

Done
10 Forward Circles 10 Backward Circles 10 Abduction 10 Forward Cycles 10 Backward Cycles 10 Lateral Taps 10 Adduction *Perform all movements on one side then rotate.

02 · Warm-up

Activation

15ea

Kneeling Lateral Hip Shift

Done
Set 1. Add band for distraction or KB for load.
10/10

Side-lying Plank Clamshells

Done
Set 2.
8/8

Lateral Lunges on roller

Done
Set 3.

03 · Dynamic Effort

Main Lift

12 × 2

Wide-stance Box Squats (bands)

Lift
  • Rest OT 0:40
For Load
Week 2 of 3. OT40sec. Velocity meter: .8 m/s. If you don't have a velocity meter then load to 45% 1RM + bands. Band Guidelines (R3 Power Rack): 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)
12 × 2

Deadlift (bands)

Lift
  • Rest OT 0:45
For Load
OT45sec. Velocity meter: .8 m/s. If you don't have a velocity meter then load to 45% 1RM. Band Guidelines (R3 Power Rack): 1RM <150 lbs use #0 (dbl - 60 lbs) 1RM 150-360 lbs use #0 (quad - 120 lbs) 1RM 360-465 lbs use #2 (dbl - 185 lbs) 1RM >465 lbs use #1 (quad - 250 lbs) Infinity Rig: 1RM <150 lbs use #1 (60 lbs) 1RM 150-215 lbs use #2 (85 lbs) 1RM 215-350 lbs use #3 (140 lbs) 1RM >350 lbs use #4 (225 lbs)

04 · Accessory

Safety Squat Reverse Lunges

4 × 7/7
Lift
  • Load Build
  • Rest 1:30-2:00
For Load
Build in load.

05 · Accessory

Strict Reverse Hyper

3 × 10
Lift
  • Load Build
  • Rest 1:30
For Load
Build in load. End heavier than last week. Heels should never be forward of the hips at the bottom.

06 · Accessory

Core & Finisher

3 × 0:30

Banded Belt Marching w/ KB Front-rack

Done
3 sets, no rest between movements. Alternate Setup: see videos for KB Front-rack and BB variations.
3 × 0:30

Banded Belt Marching

Done