Squat Day


200 M Run/Row

20 Glute Bridges (Slow Count)

2:00 Cumulative Plank

Resistance Band Chest/Shoulder Mobility

20 Pole Squat Drill

20 Wall Squat Drill

20 Overhead Squat Drill (With PVC or Resistance Band)

Resistance Band Chest/Shoulder Mobility (Yes, a second time)

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) *Less than 1 Month Complete 3 Sets of 5-8 reps lighter weight with the focus on form!

CTW (Challenge of the Week): 1 Minute of Push-ups

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Let’s fill the board this week!