Warm-up:
3 Rounds
1:00 Plank
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, of lighter weight, to find what is YOUR AHAP (As Heavy As Safely Possible)
Cool Down:
Post Weights to Comments
***Less than 3 weeks with us? Please scale the weight back to focus on form and safety.
@Home Version
Complete the Warm-up as written
Complete the Main Workout as follows (scaling as needed based on available equipment and appropriate Option as outlined below)
Option 1 > 3 Months:
Complete 10-12 Slow Count Weighted Squats (Either 1 DB in each hand or 1 DB/KB held in front for Goblet Squat As Heavy as Safely Possible) 3 counts down/3 count hold/3 counts up
Rest 2-3 Minutes
Repeat with 4 counts down/4 count hold/4 count up
Rest 2-3 Minutes
Repeat with a 5 count
Rest then repeat with a 5 count and go back down each set until you finish with a 3 count.
Complete the Cool Down as written
Option 2 < 3 Months:
Complete 10-12 Slow Count Weighted Squats (Either 1 DB in each hand or 1 DB/KB held in front for Goblet Squat As Heavy as Safely Possible) 3 counts down/3 count hold/3 counts up
Rest 2-3 Minutes
Repeat with 4 counts down/4 count hold/4 count up
Rest 2-3 Minutes
Repeat the 4 count set
Rest then finish with a 3 count set
Complete the Cool Down as written
Option 3 < 1 Month:
Complete 5-8 Slow Count Weighted Squats (Either 1 DB in each hand or 1 DB/KB held in front for Goblet Squat
5/8 each hand or 10/15 single weight
Rest 2-3 Minutes
Repeat 3 times
Complete the Cool Down as written
