Squat
"Development"
Warmup 10 mins on Hip Activations and Core Stability
A. Strength
1. Option 1 (if you have a BB & plates) - Wide Stance Back Box Squat
(Same as regular box squat but move your feet out slightly wider)
6 sets of 5 repetitions
rest 1:45
2. Option 2 (no BB & plates, or limited) - Wide Stance Goblet Box Squat
(hold KB/DB/odd object)
6 sets of 5 repetitions at 33X1 tempo
rest 1:45
B. Lower Body Superset
(Complete one set of first movement, rest, then set of next movement, rest. Repeat until you have done 4 sets total.)
B1. Single Leg Squat to Box
4 sets of 12 reps per leg
Rest 30 seconds
May add weight, if appropriate
B2. Goblet Style Forward Lunges,
4 sets of 8 reps per leg
Rest 30 seconds
Metabolic Conditioning
For time
800m run
50 power cleans (95/65 or DBs 50/35)
800m run
50 ring rows
800m run
50 bar-facing burpees (or over a DB)
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