Warm Up
Chalk Talk: Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
2 rounds
30 Seconds Work / 5 Seconds Rest
Alternating Lunges
Air Squats
Band Pull Apart
Sumo Banded Good Mornings
Superman Hold
Back Squat Specific Warm-Up:
15 Legs Swings per Side
30 second calf stretch
30 second couch stretch
12 Plate Pause Squats
12 One and a Quarter Squats
8 Back Squats Empty Bar
8 Back Squats Light Weight
5 Back Squats Moderate Weight
Back Squat
5 Sets X 5 Reps / Build / Rest About 2 Minutes
Accessories
3 Rounds
8-12 Db Front Rack Step-Ups
8-12 Sumo KB Deadlifts
30-60 SEC. Plank