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Foam Roll 1x:
2min ea. Foam Roll Quads & IT Bands
2min ea. Foam Roll Hips and Glutes
1-2min Foam Roll Mid/ Upper/ Lower Back
2xs:
5ea Samson Lunge
5ea Sky Reach
6ea Single Leg DB Deadlift
10 Tempo Dual DB Squats
Notes: Tempo is :03sec down & up.
Barbell Warm Up 1x:
5 RDL
5 Bent Over Row
5 Muscle Clean
5 Good Morning
5 Tempo Back Squat
5 Back Squat
Notes: Tempo is :03sec down & up.
Back Squat Build Up Sets 1x:
6 Back Squat @ a light load
4 Back Squat @ a light to moderate load
4 Back Squat @ a moderate load
3 Back Squat @ a moderate to heavy load
Weighted Single Leg Box Step Up: 3 x 8/leg
Banded or Weighted Ring Push Up: 3 x 15
Lying Banded Hamstring Curl 1x:
100-150reps
Couch Stretch 1x:
2min per side
