PRACTICE – SQUAT

Intention: Over the next 6 weeks we will be building our weights up in the A series in readiness for Lifting Party (Nov 14th) and building strength endurance in the B series with a fun partner competition style finisher

Prep: see white board + specific warm up for lift

3 rounds – 20 min
A1) BB back squat x 5 @ 70% 1RM
(Beginner Goblet Squat 4 x 10-12)
A2) Eccentric Banded Face Pulls with Pause x 10 (see WhatsApp Coaching Exchange Group for video)

B) Strength Endurance 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 10
2. Seated arnold press x 10

C) Finisher – 30s each / no rest x 3 rounds (6 min)
– Diamond Leg Lifts
– Glute Bridges
– Glute Bridge Pulses
– Superman hold