Week 2: Day 1

Tuesday (11/10):

Warm Up: Row or Run 400m

Glute Activation – 8 reps

Ab Bridge – 15 reps

Glute Hamstring Activation – 15 reps

Booty Scoot – 10 reps

Bear Crawls – 10 reps

Inchworms – 10 reps

Leg Swings Lateral/ Frontal – 10 reps of each

Shoulder/Chest with Resistance Band – 3 sets of 30secs

Piriformis stretches – 3 sets of 30 secs

Supported Deep Squat – 3 sets of 30 secs


Main Set:

Working on Front Squats & Dead Lifts – Goal = 5 rep MAX today!!! Front Squats:

3 x 5 @ light weight you used last week, rest 1min in between sets. We are warming up the body, not to tiring it out!!!

Front Squat – establish your 5 rep max that we will utilize over the next several weeks during workouts @ 70%, 75% & 80% of your 5rep max.

SET:

5 reps @ 50% of expected 5 rep max (estimate what you can lift without too much strain)

5 reps @ 75% of expected 5 rep max (should be starting to get HEAVY)

5 reps @ MAX

REST 3-5 mins in between sets.

THEN,

Dead Lifts:

3 x 5 @ light weight you used last week, rest 1min in between sets. We are warming up the body, not to tiring it out!!!


Dead Lifts – this is to establish your 5 rep max that we will utilize over the next several weeks during workouts @ 70%, 75% & 80% of your 5rep max.

SET:

5 reps @ 50% of expected 5 rep max (estimate what you can lift without too much strain)

5 reps @ 75% of expected 5 rep max (should be starting to get HEAVY)

5 reps @ MAX

REST 3-5 mins in between sets.

Cool Down: Flexibility – https://youtu.be/-ZPyCILWvT0

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