Strength Day
Back Squat
5 x 5
General Warm Up
3-5min of Cardio of choice, then...
3 Rounds:
5-10 Air Squats
3 Inchworms (No Push Up)
:15 Hollow Hold
:15 Arch Hold
50 Single Unders or Jumping Jacks
Specific Warm Up
First, get in one set of 10 Empty Bar Squats (shoes off, if possible) Then get in one set of 5 Empty Bar Squats (shoes on.) After this, you should take time to work up to your working weight for the day.
If you are doing the Dumbbell version below, try the complex out with no weight, then light weight, then make an educated guess as to how much weight you want to use for the workout today!
WORKOUT OF THE DAY (20-30min)
Gym Version:
Back Squat - 5 x 5
*Rest 2-4min between sets
Dumbbell Version
The following is meant to be completed as one long continuous set, holding double dumbbells for some or for the entirety of the set. (See video for demonstration)
5 ROUNDS of Squat Complex #1
5 Squats with :03 down
6 Reverse Lunges (3 Each Leg)
5 Squats (Regular Tempo)
*Rest 2-3min between rounds
Workout Notes
The goal of the day is to challenge the legs and core! Although this workout got me VERY out of breath by the end of every working set, this is a STRENGTH DAY. It is NOT a “burpee-till-you-puke” kind of a day : )
Be aware that, especially for newer/out of practice athletes, these types of workouts can feel pretty nonchalant in the moment, but then in the next two days you get really sore. Always err on the side of caution with your reps and weights. “Train to train another day” I always say!
Movement Modifications
Today is all about the squat! The major thing to think about here is how to make this workout easier for you if it is too intense in it’s written form. Maybe that means instead of loading up a barbell, you use an empty bar. Or a broomstick!
Maybe for the dumbbell version, you don’t use any weight at all! Or maybe you do the whole thing but you remove the slow tempo squats at the beginning. That would be 5 regular squats + 6 lunges + 5 regular squats.
The point I’m trying to make here is to make it your own! The goal is that by the end of each “set,” your muscles should be fatigued, but your form should be solid. That’s the dance we do to get strong and healthy!
Optional Accessory Work
3-5 Rounds
:30 Hang Power Cleans - Right Arm
:30 Push Press - Right Arm
:30 Hang Power Cleans - Left Arm
:30 Push Press - Left Arm
:30 Rest
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Forward Folds (Each Leg if necessary)
Kommentare