20240909 Workout of the Day - Strength - Back Squat

We’re starting our first cycle. Let’s get after it!

Warm up

2 minutes on bike - Every :30 increase the intensity

2 sets
- Cat/Cow 10/10
- Fire Hydrants 10/10
- Straight Leg Kick Back 10/10

2 sets
- Banded X-Walks 12/12
- Banded Good Mornings 12
- Banded Face Pulls 12

2 sets
- Air Squats 10
- Pause Squat :30 seconds
- Empty Barbell Back Squat 10

Strength

Barbell Back Squat
-1x5@60%
-1x3@65%
-1x5@70%

Accessories

Superset 1
1- Dumbbell Split Squat 3x12/12
1- Dumbbell Glute Bridge 3x12

Superset 2
2- High Plank 3x1:00
2- Mountain Climbers 3x30

Cool Down

2 sets
- Foam Roll Upper Back 1:00
- Foam Roll Glutes :30 per side

1 set
- Seated Hamstring Stretch :30 seconds per side
- Seated Quad Stretch :30 seconds per side
- Seated Butterfly Stretch :30 seconds per side
- Childs Pose 1:00