Strength Day - 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
- 1x5@80%; 1x5@85%; 2x3@90%

2: Barbell Bulgarian Split Squat
- 3x5 (increase weight with each set)

Accessory Work

Superset 1
1: Dumbbell Lunges 3x12
1: Weighted Back Extensions 3x10

Superset 2
2: Dumbbell Single Leg Romanian Deadlift 3x10
2: Weighted Calf Raises 3x15

Cool Down Movements

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