STRENGTH DAY
Front Squat: 4 x 8
Then…
Superset x 3-4
10 Nordic Curls
10 Split Squats
10 Arch Ups
General Warm Up
3-5min of eeeeeasy cardio, followed by…
3 ROUNDS
10 PVC Overhead Squats (or Air Squats)
5 Inchworms with a Push Up
10 Bodyweight Rows (or Bent Over Rows)
10 Sit Ups
25 Jumping Jacks
Specific Warm Up
The main goal of the specific workout today is to get your Squats ready! Start with either a very light weight (or empty bar) and perform a slow set of 10 reps to make sure that you can perform the full range of motion without pain or technical failure. After that, use short sets of 3-4 reps to go from your lightweight up to a weight that you think will be challenging for 8 reps.
Workout of the Day
STRENGTH DAY
Front Squat: 4 x 8
Then…
Superset x 3-4
10 Nordic Curls
10 Split Squats
10 Arch Ups
Workout Notes
Strength day! You know what that means! Give everything you’ve got to each set of Front Squats. If you can do 10-12 reps with your weight, it’s not heavy enough! If you can’t get beyond 6 reps without your form falling apart, it’s too heavy. If you are stuck with a weight that’s in between, use a slow 3-4 second descent on some or all of your reps to make the challenge just right. I personally like to use a tempo on the first 4 reps and then use no tempo on the last 4 reps.
You can use any kind of squat that works for you today. That could be Air Squats, Barbell Front Squats, or Dumbbell Squats!
Optional Accessory Work
Choose your toughest plank variation and hold it for 3 sets of 1 minute. Options are Front Planks, Single Arm Planks, Around the World Planks, or Plank Up Downs.
Cool Down
1-2min of Samson Stretch on Each Side
1-2min (or more) at the Bottom of the Squat