Week 8: Day 1

Tuesday, 12/29:

Warm Up:

Run or Row 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: Goal = Building strength in endurance on both Front Squats & Dead Lifts. We are going to hit a few more reps @ 80% of 5rep max.


Front Squats:

3 x 8 reps @ 80% of 5rep max*

Rest 2 – 3 mins in-between


Dead Lifts:

3 x 8 reps @ 80% of 5rep max*

Rest 2 – 3 mins in-between


Cool Down: YOGA


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