DAY 1: SQUAT-PREP

Updated: Jan 9, 2019

Power-Prep > Week 1-3


WARMUP (1x): Band-X Lateral Walk x10-12/e

Mini-Band Hydrants x8/e

Side-Plank Incline Adduction Hold x(:25)/e

Physio-Ball Knees-To-Chest x8-12

Goblet 1-1/4 Squat x6-8

Pretzel Hold x(:45)/e

Band TKE/Quad Ext. x8-12/e

SL-Depth Squat x6-8/e


ROUND 1 (3x):

*superset the following exercises

Barbell Back-Squat x5-8 (24 Total)

Set 1: 5-8 @ 60%

Set 2: 5-8 @ 70%

Set 3: 5-8 @ 80%

Band/Cable Lateral Chop x8/e


ROUND 2 (3x):

*superset the following exercises Barbell Incline Hip Thrust x8-12

Goblet Lateral Lunge x6-8/e Arc/Treadmill Run (High Intensity) x(:12)


ROUND 3 (3x):

*superset the following exercises

Machine Quad Ext. (SL-Ecc.) x6-8/e

DB Squat Hops x8-12

KB/DB Crossover Stepback Lunge x4-6/e


FOAM ROLL:

Hip Flexor, IT Band, Hamstring, Glutes



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