Warm-Up
Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
2 Rounds
Side Lunges X 10 Reps
Deep Lunges X 10 Reps per Leg With 3 Second Hold
Air Squats X 10 Reps
Back Squat
Sets X Reps: 3 Sets X 5/3/1+ Reps @ 75/85/95% Working Max
Scaling: If Needed, Scale Back Squats To Front Squat Or Dumbbell Squats. If You Do Not Have A 1 Rep Max Or Working Max To Work Off Of You Can Build Weight By Feel Until You Get To A Weight That Feels Like You Can Only Do 1-3 Reps.
Accessory
Movement: Box Step UPS
Sets X Reps X Rest: 3 Sets X 10 Reps Per Side X 2 Minutes Rest
Coaching Notes: This Can Be Weighted Or Unweighted Depending On The Fatigue In Your Legs.
Movement: Kettlebell Swings
Sets X Reps X Rest: 3 Sets X 15 Reps X 2 Minutes Rest
Coaching Notes: Keep This To A Moderate Weight For The Higher Reps
Movement: Forearm Plank
Sets X Reps X Rest: 3 Sets X 30-60 Seconds X 1 Minute Rest
Coaching Notes: If The Full Plank Is Too Demanding You Can Do This On Your Elbows As Well. If Your Shoulders Are Bothered By The Movement You Can Do A
High Plank.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Depth For Weight.