Strength
Monday, July 24th, 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
Ring Row
Walking Lunges
Yoga Push-up
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
Ring Row
Walking Lunges
Yoga Push-up
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 1 rep / Rest about 2 minutes between sets.Accessory
3 Rounds
8-12 Db Front Rack Step-Ups
8-12 Sumo KB Deadlifts
30-60 SEC. Plank
Rest 1 Minute
8-12 Db Front Rack Step-Ups
8-12 Sumo KB Deadlifts
30-60 SEC. Plank
Rest 1 Minute
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