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
- 1x3@85%
- 1x3@90%
- 1x2@92.5%
- 1x1-2@95%
- 1x197.5%

2: Pause Back Squat (2-Seconds at bottom) 3x3@75%

Accessory Work

Superset 1
1: Dumbbell Walking Lunges 3x12/12
1: Bodyweight Split Squat 3x12

Superset 2
2: Single Leg Dumbbell Romanian Deadlifts 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