20241014 Workout of the Day - Strength & Tempo Work

Warm Up

2:00 on Bike (Increase intensity with each set)

2 sets
- 10 Air Squats
- 10 Lateral Lunges
- 10 Body Weight Good Mornings
- 10 Plank Toe Taps
- :30 Second Plank

Movement Prep
2 sets
- Cat/Cow 10
- Bird Dogs 10
- Fire Hydrants 10/10
- Glute Kickbacks 10/10

2 sets
- Kneeling Ankle Stretch :30 seconds per side
- Air Squat Hold :30 seconds
- Groiner Stretch with Thoracic Rotation 5/5
- Empty Barbell Back Squat 5

Strength Work

- Barbell Tempo Back Squat (3331) 4x6@70%
- Tempo: 3-second descent, 3-second hold at the bottom, 3-second controlled ascent, and 1-second reset.

Superset 1
- Front Rack Lunges 3x10@55%
- Dumbbell Bent Over Rows 3x12

Accessory Work

2 -3 sets
- Banded Good Mornings 20
- 10 GHD Sit Ups/ V-Ups
- 1:00 Plank (whatever weighted variation)

Cool Down

- Seated Hamstring Stretch 1:00 each leg
- Seated Quad Stretch 1:00 each leg
- Pigeon Pose 1:00 each leg
- Child’s Pose 1:00

- Foam Roll Upper Back 1:00
- Foam Roll Glutes 1:00
- Foam Roll Quads 1:00

- Deep Abdominal Breathing 2:00