Warm Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Walking Lunges
KB Deadlifts
Flutter Kicks
Back Squat Specific Warm-Up:
5 Hip Airplane per Side
15 Second Bird-Dog Hold per Side
15 Glute Bridge
10 Goblet Squat
10 Empty Bar Back Squat
8 Light Weight Back Squat
Box Squat
5 Sets X 8 Reps / Build / Rest About 2 Minutes
Accessories
3 Rounds
8-12 DB Lunges per Side
15-20 Romanian Deadlift
30-90 Sec. Single Arm Farmer Hold
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Pigeon Pose
Seated Hamstring Stretch