PRACTICE – SQUAT

Intention: deload week, reducing training volume and intensity, promoting recovery in time for the Lifting Party this weekend.

Prep: see white board + specific warm up for lift

A1) Squat – DELOAD 3-4 x 4 @ 50%1RM (beginners: 4×8-10)
A2) Eccentric Banded Face Pulls with Pause 3 x 10

B) Strength Set 12 min – clock will beep every 2 min to change exercises – the idea is to go heavier each week, record weights in books

1. BB/ DB Romanian Deadlift x 8-10
2. Seated Arnold press x 8-10

C) Finisher – Seated hip pulses – 20s of each exercise / no rest – 3 rounds

Mini band just above knees, seated on bench, squeeze glutes

– slight forward hinge knee pulses (think heart beat)

– sitting straight up knee pulses

– slight lean back knee pulses

Rest 1 min

D) Glute, quad and shoulder stretches