Strength
Monday, July 31st, 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
Push-up
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 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
Push-up
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 Back Squat
Secondary Strength Movement
Back Squat
In 20 Minutes Build to a Heavy 5 Reps / Rest About 2 Minutes Between Sets.Accessory
4 Rounds
8-12 Barbell Split Squat per Side
8-12 Db Romanian Deadlift
Rest 1.5 Minutes
8-12 Barbell Split Squat per Side
8-12 Db Romanian Deadlift
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