Strength Day
10 - 8 - 6 - 4 - 2
Front Squat
General Warm Up
Start today with the Full Joint Rotation Warmup. I always need this before Front Squats! Then, get in your 3-5min of cardio followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Side
5-10 Bodyweight Rows or Strict Pull Ups
5-10 Burpees
Specific Warm Up
Today is all about that Front Squat! Decide on your squat variation, do a set of 10 reps with a very light weight, making sure you are comfortable in every part of the range of motion, and then start working your way up!
Workout of the Day
Strength Day
Barbell Option
10 - 8 - 6 - 4 - 2
Dumbbell Option
3 - 5 Sets of Dumbbell Squat Complex #2
5 Jump Squats (no weight)
1 Tempo Dumbbell Squat* + 1 Dumbbell Squat x 5
5 Jump Squats (no weight)
Rest 2:00 between sets
*:03 down on the tempo squat. See video for demo!
Workout Notes and Modifications
We’ve got a true blue “Heavy Day” today! That means it’s a day to dump whatever you’ve got into ONE lift, and then move on with your life. I love it! If you are using a barbell, this is simple. Load the bar so that each set is challenging. That could mean moving up for every set, but it may mean keeping it the same every because each set will leave you more and more fatigued. If you are more of a back squat kind of person, go for it! Any squat will do.
If you are a dumbbell person, you can either do the same rep scheme with dumbbells (10-8-6-4-2) or you can go back to our trusty Dumbbell Squat Complex #2. I know it looks complicated on paper, but watch the demo video and you’ll see that it’s actually simpler than it looks.
Optional Accessory Work
Farmers Carry
Complete 3-5 Farmers Carries, each ~1:00 long, as heavy as possible.
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Pigeon / Figure 4 on Each Leg
Foam Roll everything!
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