20240916 Workout of the Day - Strength - Back Squat

Week 1 Check! Week 2 lets go!

This week's programming follows the progressive approach first established on week 1. We’re going to increase the intensity and introducing some slight variations of movements to continue stimulating the body!

Warm Up

AMRAP 5
- 200 Meter Row/ 1:00 Jump Rope
- 10 Air Squats
- Bodyweight Good Mornings
- 6 Inch Worms (Stationary)
- 4 Pushups

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

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

Strength WOD

- Barbell Back Squat 5x5@75%

Accessory Work

3 sets
- Dumbbell Split Squats 12
- Glute Bridges 12
- Plank :40

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