Warm-Up
30 Seconds Foam Roll Outer Thigh per Side
30 Seconds Foam Roll Inner Thigh per Side
30 Seconds Foam Roll Glutes per Side
30 Seconds Alternating Lunge With a Twist
30 Seconds Bodyweight Squats
30 Seconds Glute Bridge
30 Seconds Clam Shell Plank per Side
Movement Prep: 10-15 Minutes of the Main Strength Movement To Build to Your First Working Weight
Back Squat
Movement: Back Squat
Sets X Reps: Build to a Heavy Set of 2 Reps.
Coaching Notes: Warm Up With Progressively Heavier Sets Doing 1-5 Reps Before the Working Sets.
Accessory
Movement: Alternating Dumbbell Lunge
Sets X Reps X Rest: 3 Sets X 10 Reps per Side X 1.5 Minutes Rest
Coaching Notes: This Can Be Weighted or Unweighted Depending on the Fatigue in Your Legs.
Movement: Romanian Deadlift
Sets X Reps X Rest: 3 Sets X 10 Reps X 1.5 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.
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.