Warm-Up
12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats
Back Squats
* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute X 5 Rounds
8 reps @ 65% of working max
*Final set is an amrap minus 2-3 reps
Accessory
3 Rounds Each Every 2 Minutes On The Minute
- 12 Barbell hip thrusts
- 12 Supermans
- 12 V-ups
Cool Down & Dismissal
Equipment Break Down And Put Away
– Into, If Time –
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds