Strength
Monday, August 14th, 2023 – Squat
General Warm-Up
Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Split Squat Right
Split Squat Left
Ring Row
Push-up
Glute Bridge
Front Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Assisted Squat Hold
Front Squat Warm-Up:
16 Alternating Single Leg Glute Bridge
12 Plate Squat
10 Empty Bar Front Squat
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Split Squat Right
Split Squat Left
Ring Row
Push-up
Glute Bridge
Front Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Assisted Squat Hold
Front Squat Warm-Up:
16 Alternating Single Leg Glute Bridge
12 Plate Squat
10 Empty Bar Front Squat
Accessory
4 Rounds
15-20 Back Squat
Rest 30 Seconds
10-15 Db Romanian Deadlifts
Rest 1.5 Minutes
15-20 Back Squat
Rest 30 Seconds
10-15 Db Romanian Deadlifts
Rest 1.5 Minutes
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Seated Hamstring Stretch
Kneeling Inner Thigh Stretch
Couch Stretch
Seated Hamstring Stretch
Kneeling Inner Thigh Stretch
Front Squat
In 20 Minutes Build to a Heavy 5 Reps / Rest About 2 Minutes Between Sets.