Overhead Squat: 5 x 5
General Warm Up
Full Body Joint Rotation Series, then…
3-5min of easy Cardio of Choice, then…
2 ROUNDS
5 PVC Overhead Squats with :03 down and :03 at the bottom
20 Jumping Jacks
Specific Warm Up
Decide which of the 3 versions below is the most appropriate for you and get some practice time in on that particular variation.
For the barbell, use a rack and start with an empty bar set of 10. From there, move on to gradually heavier loads in sets of 3-5 reps until you feel like you are at a challenging weight.
For either of the At Home versions, remember that reps are always negotiable! Bring the reps down and/or change the variation as you need to in order to get in a big ol’ leg strength day!
Workout of the Day
Barbell / PVC / Gym Version
*Rest 2-3min between sets
Dumbbell / At-Home - Option A
5 Sets
5 Single Dumbbell Overhead Squats - Right Arm
5 Dumbbell Push Press - Right Arm
5 Single Dumbbell Overhead Squats - Right Arm
5 Dumbbell Push Press - Right Arm
10 Jump Squats (No Weight)
*Rest 2-3 minutes between sets
Dumbbell / At-Home - Option B
5 Sets
10 Linchpin Lunges with Right Arm Up
10 Linchpin Lunges with Left Arm Up
10 Jump Squats (No Weight)
*Rest 2-3 minutes between sets
Accessory Work
Spend 10min Practicing your inversions! Choose something from the inversion video and get in some quality practice time.
Cool Down
Hold the following stretches for 1-2min on each side:
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