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
Set 1: 1-3 Reps @ 95% 1 Rep Max / Rest 2 Minutes
Set 2: 4 Reps @ 85% 1 Rep Max / Rest 2 Minutes
Set 3: 6 Reps @ 75% 1 Rep Max / Rest 2 Minutes
Coaching Notes: This Is a Reverse Pyramid You Will Do Your Hardest Set First Then Some Back off Sets. Don’t Skip on the Warm Up, Build to Your Heavy Weight, Don’t Just Jump Right to It.
Accessory
Accessory Movements
Movement: Alternating Dumbbell Lunge
Sets X Reps / Rest: 3 Sets X 10 Reps per Side / 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 / Rest: 3 Sets X 10 Reps / 1.5 Minutes Rest
Coaching Notes: Keep This to a Moderate Weight for the Higher Reps
Movement: Forearm Plank
Sets X Reps / Rest: 3 Sets X 30-60 Seconds / 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.
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.