Squat & Stimulation
A. Warmup
Generally loosen up lower body!
3 sets of
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 of
12 reps of DB curtsy squat with 2 second lowering (“eccentric”)
Rest 30 seconds
12 reps of reverse Nordic curl
Rest 30 seconds
30 seconds of wall sit marching (sit to parallel, unlike this video!)
Rest 30 seconds
6 per leg assisted skater squat
Rest 30 seconds
MetCon
Complete as many rounds/reps as possible (AMRAP) in 25 minutes:
4 V-ups
8 renegade row (moderate load)
8 DB push press (moderate load)
8 DB swings (or KB, heavy)
4 mountain jacks (1 mountain jack = 1 burpee + 1 squat jump + 1 jumping jack)
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