Squat Day

Warm up with 4 minutes of your choice of cardio. Run/Row/Jump Rope/ Bike...etc. Then complete 3 rounds of 30 seconds each piriformis and lower back stretches.

Then complete: 10-8-6-4-4-4 AHAP Back Squats

Finish with your piriformis and lower back stretches.

Ashley fought through her first full workout and she did it like a boss!

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Arm Assault

Warm-up: 400 m Run/Row 20 Alt Leg V-ups (R+L=2) Resistance Band Chest/Shoulder Mobility Complete 2 X:* 10 Triceps Bench Dips 10 Barbell Clean Curls AHAP 10 DB OH Press AHAP 10 DB OH Triceps Press AHAP

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