Squat & Development
A. Warmup
Generally loosen up lower body!
3 sets:
30 seconds duck walk
6 banded deadbug per side
20 seconds per leg of single leg box step-down isometric hold
B. Lower Body Superset: SQUAT
Complete 5 sets
8 reps of sumo squat with 3 second lowering (“eccentric”) – use KB or DB
Rest 30 seconds
8 reps per leg of DB split squat
Rest 30 seconds
12 reps of spanish squat
Rest 30 seconds
12 per leg single leg standing banded fire hydrants
Rest 30 seconds
MetCon
4 RFT (Rounds for Time):
50m Waiter Walk (alternate each round)
25 DB swings
Cooldown: gentle hip & spine ROM & box breathing
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