Back - At - It

Warm up:

200 Single Jump Ropes or 200 m Row or 200 m Run

3 Sets, 30 seconds each of piriformis and lower back stretches R & L

QL Stretch 30 seconds each side x 3

10 Good Mornings 15/25


Complete 3 sets of 3 gradually increasing reps of Back Squats. Once you find your AHAP, com

plete*:

3 X 3 X 3 X 3 AHAP (As Heavy as Safely Possible) Back Squats


Rest 3-5 minutes between each set

*Less than 1 Month please complete all the reps but with lighter weight as we practice proper form.


Cool Down:

3 Sets, 30 seconds each of piriformis and lower back stretches R & L

QL Stretch 30 seconds each side x 3

10 Good Mornings 15/25

Child's Pose


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Carrie pulling her 18 year old son, Luke, during the Summer Round Up Triathlon. Boom.

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