Monday Strength

Mobility- as you come into the gym, start with mobility training. Don't wait for class to start.

30s Banded Lat Stretch (Each Side)

30s Banded Ankle Stretch (Each Side)

30s Calf Stretch On Post (Each Side)

30s Banded Pass Throughs

Warm up:

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

6 Back Squats (Light Weight)

4 Back Squats (Moderate Weight)

Focus on breathing. Take a deep breath before the squat exhale as you come up.

Back Squat 2min x6

Building to a heavy set of 3

6 Sets:

Set 1: 6 @ 40-50%

Set 2: 6 @ 50-60%

Set 3: 4 @65%

Set 4: 4 @70%

Set 5: 3 @ 80%

Set 6: 3 - whatever you got.

Circuit

Stimulus:

Building Muscle: Pick weights to find failure point before 40 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 40 second mark. Faster tempo movements.

• 2 laps

• First lap 3 sets

• 2nd 2sets

• 35:20

BB Strict Press 95/65

DB deficit lunges 50/35

KB kneeling upright rows

DIPS matador/rings/box

DB SA hold Hollow core scissor kicks