Updated: Mar 26, 2019
Warm up: 400 m Run/Row 5 Minutes of Squat Drills *Wall Squat *Goblet Squat *Bar Squat *Pole Squat
Then Complete the Following: 5 X 5 X 5 sets of AHAP Back Squats
5 X 5 X 5 sets of AHAP Front Squats
*Complete all 3 sets of one exercise before beginning the next *Rest 3-5 minutes between sets *Begin with some practice sets to find what is YOUR AHAP (As Heavy As Safely Possible)
Cool Down: 3 Sets of 30 seconds each lower back and piriformis stretches
Post Weights to Comments
Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp
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