Week 6: Day 1

Tuesday (12/15):

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: Front Squats + Back Squats --- GOAL – continue to drive power in the posterior chain.


Front Squats:

3 x 8 reps @ 75% of 5rep max

Rest 1-2 mins in between sets

Back Squats:

3 x 8 reps @ 75% of 5rep max

Rest 1-2 mins in between sets


Cool Down: YOGA


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