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@87%; 1x5@90%; 1x2@92%; 1x2@95%

2: Tempo Barbell Back Squat (30X0) 3x3@70-75%
30X0: 3-second descent, no pause in bottom position, explosive ascent, no pause between reps.

Accessory Work

Superset 1
1: Dumbbell Bulgarian Split Squats: 3x10 reps each leg
1: Barbell Hip Thrusts: 3x8

Superset 2
2: Weighted Standing Calf Raises: 4x12-15
2: Box Jump: 4x8

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