Updated: May 15
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
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
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.
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.
First lap 3 sets
BB Strict Press 95/65
DB deficit lunges 50/35
KB kneeling upright rows
DB SA hold Hollow core scissor kicks