PRACTICE – SQUAT

Intention: This weeks focus is on even / balanced feet and foot drive. The A series squat is to target so we can practice balanced foot placement whilst going to depth.

Prep: Quad relese, Hip flexor stretch, Side planks, Hang, Glute activation, trigger ball under foot. Practice even foot placement in the squat & lunge. Use your foot like a tripod – heel, big toe & little toe – keep all three points nailed to the floor.

3 sets
A1) BB back squat (to target) x 8-10 @3110
A2) DB lat pull over x 10-12

B) 2 x AMRAP 8 + 4 min rest = 20 min
**Aim to complete the same amount of work in each 8min interval. Zone 3 – laboured breathing but could sustain pace for 20 min

– 90 sec any cardio machine
– 20 Walking Lunge steps (no weight)
– 10 Burpees (choose variation)

REST 4 min, REPEAT