NOT FOR TIME
10 - 8 - 6 - 4 - 2
Pick a Squat
*400m Run between each set
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
5 Burpees
25 Jumping Jacks (:30 Cardio)
Specific Warm Up
First, get in any further mobility prep that you might need following the general warm up. Sometimes when I’m going to squat, I need to spend some extra time in the Bottom of the SquatHold or add in a few extra sets of the World’s Greatest Stretch before I get under some weight. Do what you gotta do!
When you are ready, choose your squat variation and do a set of 10 squats with either no weight, or very little weight. It’s not a bad idea to take this set extra slowly and/or pause at the bottom of each rep. After that, do sets of 3-5 reps, gradually adding weight and/or difficulty, until you get to your working weight for the day!
Workout of the Day
NOT FOR TIME
10 - 8 - 6 - 4 - 2
Pick a Squat
*400m Run between each set
Workout Notes/Modifications
This workout is very similar to the deadlift workout from last week. It is a strength workout with a little bit of forced cardio between each set. This means you’ll do a set of 10 squats (and squat will do) and then relatively immediately, you’ll go on a 400m “run.” I’m putting run in quotes because this CAN be a run but it can also be an easy/light jog, or even a 200m power walk. If you don’t have the space/resources for that, you can do Single Unders, Jumping Jacks, or dance your butt off for 2min instead. Of course, any option from the Cardio Resources Page works here. The point is, this is just to keep your heart rate up. The pace and intensity of this little cardio is completely up to you and how you are feeling on the day. You also do not need to immediately go into your next set! You can rest as long as you want after the run and before your next set.
Squat Options:
With a workout like this, we want each set to be pretty damn challenging. For some, that will mean setting the weight for an extremely hard set of 10 and keeping that weight throughout the workout. For others, it will mean adding weight for each set. If you do not have the ability to add weight and your weights at home won’t be challenging enough, you can change the rep scheme to 5 x 10, or use our trusty old Dumbbell Squat Complex #1, but swap in that c
ardio between rounds.
5 ROUNDS
5 Squats with :03 down
6 Reverse Lunges (3 Each Leg)
5 Squats (Regular Tempo)
*Rest 2-3min between rounds
Optional Accessory Work
3-5 Sets of 10 Glute Bridges, single or double leg. Hold at the top for 2-3 seconds at the top of each rep.
Cool Down
1-2min of Couch Stretch on each side
1-2min of Pigeon / Figure 4 on each side
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