Strength
Monday, September 11th, 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 Rounds
Alternating Lunges
Ring Row
Glute Bridge
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Assisted Squat Hold
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X Rounds
Alternating Lunges
Ring Row
Glute Bridge
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Assisted Squat Hold
Accessory
4 Rounds
6-10 Back Squat
Rest 30 Seconds
10-15 Trx Hamstring Curls
10-15 Glute Bridge
Rest 1.5 Minutes
6-10 Back Squat
Rest 30 Seconds
10-15 Trx Hamstring Curls
10-15 Glute Bridge
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 15 Reps / Rest About 2 Minutes Between Sets / Start With An Empty Bar