PRACTICE – SQUAT
Intention: beginner athletes are working on squat technique and depth, intermediate athletes are working on lifting heavy.
Prep: release hip flexors, calves and quads, activate glutes, adductors, upper back and abs. discuss confidence under the bar.
A) BB Back Squat – 3 options
1. Absolute Strength – 5 x 3 rest 2-3 min
2. Option for LP athletes 3, 3, 2, 1, 1 rest 2-3 min
or
3. Beginner option
A1) HR Goblet Squat – 4 x 8-10 (technique focus) rest 60
A2) DB Hamstring curl 4 x 8-10Â
A3) Side plank 30s ea
B) Nasal breathing focus –
**the Carry is the timer for all the other stations, it should be as heavy as possible and carry however you like, coaches give options. Focus on technique in the other stations and nasal breathe.
– Heavy Deadball Carry 100m
– Plate GTOH
– SL or DL V ups
– Bike