Strength - Back Squat
Warm Up
- 5 Minutes of easy cardio machine work.
2 sets
- Forward Leg Swings 10/10
- Lateral Leg Swings 10/10
- Hip Circles 10 Clockwise/ 10 Counterclockwise
- Glute Bridges 10
2 sets
- Kneeling Calf Stretch :30 seconds per side
- Kneeling Overhead Lateral Stretch :30 per side
- Hip Airplanes 10
2 sets
- Bodyweight Cossack Squat 10
- Barbell Good Morning 10
- Barbell Back Squat 10
- Barbell Back Squat :30 pause
Strength
1: Barbell Back Squat
- 1x4@85%
- 1x3@90%
- 1x2@92%
- 1x1@95%
- 1x1@97%
2: Tempo Back Squat (30X1) - 3x3@75-80%
Accessory Work
Superset 1
1: Barbell Hip Thrusts 3x10
1: Bodyweight Split Squat 3x12
Superset 2
2: Leg Extension Machine - 3x12
2: Weighted Calf Raises - 3x12
Cool Down
2 sets of Static Stretching
- Standing Hamstring Stretch :30 seconds per side
- Standing Quad Stretch :30 seconds per side
- Standing Low Back Stretch - Touch toes :30 seconds
- Child’s Pose 1:00
Foam Rolling
- Glutes 1:00
- Hamstrings 1:00
- Upper Back 1:00
- Quads 1:00
Deep Breathing 2:00