Strength Day - Back Squat - Deload

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 - 3x5@50-60%
- Go by feel but don’t push the weight. Focus on quality of movement.

Accessory Work

Superset 1
1: Dumbbell Goblet Squat - 2x10
1: Bodyweight Glute Bridges - 2x12

Superset 2
2: Weighted Standing Calf Raises - 2x15
2: Bodyweight Reverse Lunges - 2x12

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