Strength
Monday, July 10th, 2023 – Squat
General Warm-Up
Chalk Talk: (3 Minutes)
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Back Squat Specific Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Kneeling Inner Thigh Stretch Right
20 Seconds Kneeling Inner Thigh Stretch Left
20 Seconds Deadbug
12 Plate Squat
On Coaches Call Out Back Squat Empty Bar (Enough Reps to See Everybody Do a Few and Make Corrections)
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Back Squat Specific Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Kneeling Inner Thigh Stretch Right
20 Seconds Kneeling Inner Thigh Stretch Left
20 Seconds Deadbug
12 Plate Squat
On Coaches Call Out Back Squat Empty Bar (Enough Reps to See Everybody Do a Few and Make Corrections)
Secondary Strength Movement
Back Squat
In 20 Minutes Build to a Heavy 3 Reps / Resting About 2 Minutes Between SetsAccessory
4 Rounds
8-12 Front Squat
10-15 Walking Lunges per Side
Rest 1.5 Minutes
8-12 Front Squat
10-15 Walking Lunges per Side
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