20240930 Workout of the Day - Strength - Back Squat

Warm Up

AMRAP 5
- 200 Meter Row or 1:00 jump rope
- 10 Air Squats
- 10 Lateral Lunges
- 10 Body Weight Good Mornings
- 10 Plank Toe Taps

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 4x5@85%

Accessory Work

3 sets
- Dumbbell Box Step Ups 12
- Dumbbell Thrusters 10
- Dumbbell Burpee 8
Rest as needed between sets

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