PRACTICE – SQUAT

Intention: Increasing squat depth, Building hip, leg and core strength. Practice days are for learning and practising good technique.

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.

Bear holds 20s. Bear crawl forward 10, backwards 10, side to side 10. standing marches x 10 slow and controlled (pull up with the hip flexor and oblique on one side, push down into the floor with the foot and a glute squeeze on the other side).

4 Working Sets (allow 20 min)
A1) Goblet Cyclist Squat x 8 – 10 @3010 
A2) DB Stiff legged Deadlift x 12-15 @3110 
A3) Deadbugs x 10ea controlled.

B) For quality reps – 4 rounds – team up with a friend to do together or fly solo, rely on your good technique to help you stay focussed and strong. Rest 30s only after each exercise.

– SA KB FR hold Standing March x 20 (alt sides each round)

– Feet elevated glute bridge x 15 

– Bear Crawl forward 8, backward 8, side to side 8

C) Cobra stretch for abdominal wall, lat stretch off ring, couch stretch for quads. glute stretch.