Strength
Monday, July 17th, 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
Air Squats
Empty Barbell Row
Walking Lunges
Empty Barbell Overhead Press
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Back Squat Warm-Up:
16 High Plank Leg Lifts
12 Plate Squat
10 Empty Bar Back Squat
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Air Squats
Empty Barbell Row
Walking Lunges
Empty Barbell Overhead Press
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Back Squat Warm-Up:
16 High Plank Leg Lifts
12 Plate Squat
10 Empty Bar Back Squat
Secondary Strength Movement
Back Squat
In 20 Minutes Build to a Heavy 3 Reps / Rest About 2 Minutes Between Sets.Accessory
3 Rounds
8-12 Front Squats
8-12 per Side Split Stance Romanian Deadlift
20-30 DB Calf Raises
Rest 1-1.5 Minutes
8-12 Front Squats
8-12 per Side Split Stance Romanian Deadlift
20-30 DB Calf Raises
Rest 1-1.5 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