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Equipment needed:
–Foam Roller.
–Barbell.
–Squat racks.
Foam Roll 1x:
–1min Foam Roll T-Spine
–1min per side Foam Roll Quads
1 Round:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–10ea Fire Hydrant
–10ea Single Leg Glute Bridge
–:30sec Alt. Dead Bug
3-Way Squat Warm Up 1x:
–5 Narrow Air Squat
–5 Air Squat
–5 Sumo Squats
1 Round:
–10ea Fire Hydrant
–10ea Single Leg Glute Bridge
–:30sec Alt. Dead Bug
3-Way Squat Warm Up 1x:
–5 Narrow Air Squat
–5 Air Squat
–5 Sumo Squats
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Front Squats
–10 Back Rack Lunges
Specific Barbell Warm Up 1x:
–5 Back Squat w/ a :03 sec pause at the bottom
–5 Back Squat at a normal tempo
Back Squat Minimal Gear Version:
Dumbbell/Kettlebell Squats
Set 1: 16-12 reps
Set 2: 12-8 reps
Set 3: 8-4 reps
//Adjust reps based on weight available. Go on a tempo of :03sec up and down if you don’t have heavy enough weight.//
Bodyweight Version:
5 Rounds For Quality
10 Tempo Heel Elevated Narrow Squat
8ea Tempo Bulgarian Split Squat
:30sec Superman Hold
//Tempo is :03sec up and down.//
Accessory Lifts:
Every 2:30 x 3 sets:
Bulgarian Split Squat
3 x 8/side
Every 2:30 x 2 sets:
Hack Squat
2 x 15
Gymnastics Pushing Progression
Perfect Push Up
4 x 10 reps (add weight or band tension if this is easy)
Push Up Modifications:
Elevated Push Up.
Knee Push Ups.
Push Up Extra Challenge:
Ring Push Up.
Weighted Push Up.
Banded Push Up.
