20241118 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 2x2@90%; 1x1@95%

Superset 1
1: Dumbbell Walking Lunges 3x12
1: Weighted Glute Bridges 3x10 (2-Second Pause at the Concentric)

Accessory Work

2-3 Sets
- 10 Dumbbell Lateral Raises
- 10 Dumbbell Plank Slides
- 1:00 Plank

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