Strength Day
Front Squat
3 x 10
Then…
Weighted Lunges
3 x 20
OR
Alternating Weighted Box Step Ups
3 x 20
General Warm Up
3-5min of Cardio of choice, followed by…
3 ROUNDS
5 Slow Air Squats
6 Lunges
6 Single Leg RDL’s (no weight)
25 Jumping Jacks
Specific Warm Up
LEG DAY!
Check out the Barbell Front Squat video first and see if that’s for you. If not, today we will go with something from the Dumbbell Squat Variations video.
Take ~3 sets of 5 reps to gradually move your way from an empty bar or light weight up to a challenging working weight for the day.
Workout of the Day
Strength Day
3 x 10
Then…
Weighted Lunges
3 x 20
OR
Alternating Weighted Box Step Ups
3 x 20
Workout Notes
That’s right! Two strength days this week! As always on a strength day, the goal is to warm up thoroughly and then sink everything you have into each set. The goal is not speed. The goal is effort! After you finish your Squats, move on to one of the two single-leg finishers listed. You could also pop in your own single leg work if you have anything you like! Remember that for each of these movements, the listed 20 reps is divided between legs; each leg gets 10 reps.
Squat Modifications
Today is pretty straightforward with the Front Squats or Double Dumbbell Squats. However, if you want to choose a different squat, you definitely can! If you have dumbbells that are too light to make 10 reps challenging, use a slow tempo on the first 5 reps of every set. This means that for the first 5 reps, take :03 - :04 to descend, squeezing everything with maximal tension, and then hold for a couple of seconds at the bottom before exploding up. Then finish reps 6-10 as normal.
Single Leg Modifications
Aside from the weighted vs unweighted single leg options above, you could also do any variation from the Split Squat Video, anything from the Pistol Video, or even Single Leg Romanian Deadlifts, if you’d prefer.
Optional Accessory Work
Accumulate 2-3min in each side plank, partition however you desire.
Cool Down
1-2min of Samson Stretch on each side
1-2min of Couch Stretch on each side
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