Squat Day

Warm-up:

200 M Run/Row

20 Glute Bridges (Slow Count)

2:00 Cumulative Plank

Resistance Band Chest/Shoulder Mobility

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!



Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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