20250324 - Lower Body Strength: Back Squat
Warm Up:
2 Rounds
12 Alternating Lunges
10 Air Squats
8 Jump Squats
6 Stationary Inch Worms
2 Rounds
10 Barbell Good Mornings
10 Barbell Pause Squats (2-seconds)
10 Barbell Squats - Fast & Explosive
Strength Work:
1: Barbell Back Squat - 5x3@85-90%
2: Front Rack Reverse Lunges - 3x6/6
- Tempo: 31X1
3: Barbell RDLs - 3x10
Accessory Work:
1: GHP Hip Extensions - 3x12
2: Weighted Wall Sits - 3x:30
- Increase weight with each set
3: Weighted Sit Ups - 3x12
Cool Down:
2-3 Rounds
Couch Stretch 1:00 per leg
Banded Hamstring Floss x10
Pigeon Pose 1:00 per side