Strength Day
Back Squat
6 x 3
General Warm Up
3-5 min of light cardio of choice, then...
3 Rounds
5 Squats with pause at the bottom
20 Jumping Jacks
Specific Warm Up
Then get in one set of 10 Empty Bar Squats (shoes off, if possible)
Then get in one set of Empty Bar Squats (shoes on) using the rep count of the day.
After this, you should take time to work up to your working weight for the day.
Workout of the Day
Gym Version
Back Squat - 6 x 3 (Translation: 6 sets of 3 reps)
*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)
3 - 6 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
Accessory Work
Ab Blaster! (Repeat from Week 10)
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
Cool Down
Hold the following stretches for 1-2min each:
Comments