ALIGN Training: Tuesday, 7/21/2020

Squat & Development

A. Warmup https://youtu.be/7ING4xORFRY

B. Strength

-Option 1 (if you have a BB & plates)

Back Box Squat, 5 sets of 8 repetitions, rest 1:45

-Option 2 (no BB & plates, or limited)

Goblet Box Squat (hold KB/DB/odd object) – 5 sets of 8 repetitions at 33X1 tempo*, rest 1:45

*Tempo (33X1): 3 seconds lowering, 2 seconds pause in bottom, explode up, 1 second at top to reset breath.

C. Lower Body Superset: Complete one set of first movement, rest, then set of next movement, rest. Repeat until you have done 3 sets total.

C1. Spanish Squat, 3 sets of 8 reps, rest 30 seconds

C2. SL Standing Banded Fire Hydrants, 3 sets of 8 reps per leg, rest 30 seconds

Make sure your pelvis stays level!

C3. Reverse plank (lower body elevated), 3 sets of 30 seconds, rest 15 seconds

Metabolic Conditioning

7 min AMRAP

25 KBS (53/35)

10 broad jumps

E. Cooldown: gentle hip & spine ROM & box breathing