20241104 Workout of the Day - Strength - Back Squat

Warm Up

2:00 on Bike (Increase intensity every :30 seconds)

2 sets
- 10 Air Squats
- 10 Lateral Lunges
- 10 Body Weight Good Mornings
- 10 Plank Toe Taps
- 10 Samson Stretches
- :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 Back Squat 4x3@85%

Superset 1
1: Dumbbell Box Step Ups 3x10 (Moderate)
1: Kettlebell Sumo Deadlift 3x12 (Light - Moderate)

Accessory Work

2-3 Sets
- 20 Banded Face Pulls
- 20 Single Leg Glute Bridges
- 20 Lateral Lunges (Bodyweight)

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