PRACTICE – SQUAT

Intention: Increasing our depth in the squat using 2 different squat patterns. The B series is setting us up for the C series which is a run/jog with a partner.

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea.

Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec rest
2. Double leg plate pogo – 30sec/20sec rest 
3. Plate toe taps – 30sec/20sec rest 
Repeat

**Coaches this is a long one, keep the athletes on track by using the clock timer, encourage all athletes to use their glutes as much as possible in the exercises

3 sets (15 min)
A1) Goblet Cyclist squat x 6-8
A2) Alt Cossack Squat x 10 (5ea)
A3) Deadbugs x 10ea rest 60

B) In Partners – alternate between the 2 exercises at both stations. (18min)

4 rounds – 40s work / 20s rest
– 1/2 kneeling cable row with rotation – alt arm each round – 
– Plank up/ downs –  (or shoulder taps) 

2 min rest

4 rounds – 40s work / 20s rest
– SA KB OH or FR standing march – must have good shoulder mobility to lockout the arm overhead
– Alt split stance plate hops 

C) Finisher – partner run together – find someone that runs roughly the same pace as you. Slow, medium or fast and decide which distance you would like to do.

Full Lap of street – starting at the front gate, run towards Bay road, crossover Advantage road and run down Advantage road until you reach the end, crossover Advantage road again and run back up to our gym.

3/4 Lap – starting at front gate, run down Advantage road away from Bay road, once you get to the end, run back.

If not running stay on the Bike until all the runners get back.