PRACTICE – SQUAT

Intention: Deload week before the lifting party. We have been lifting heavy for the last 3 -4 weeks, take this opportunity to go easier on the body before we ramp up the weight again over the next 3 weeks of this phase.
Beginners are still using hypertrophy reps of 8-12 reps for 3-4 sets to practice the movement pattern.

Prep: Mobility for squat depth, hip distraction, ankle distraction, foam roller quads and adductors. breath and brace awareness, pelvic floor awareness in the lift. Mobility for OH range, SL glute activation. shoulder big 3.

A1) BB Back Squat 5 x 5 @3110 (60-70%) 2 min rest
A2) DB Hamstring curl 3 x 10 1 min rest

B) 4 rounds
40 sec work / 20 sec rest – 16 min

1. Stick OH walking march 
2. KB hip around the worlds (alt every 2 reps)
3. SL or B-stance Pallof press (alt sides each round) 
4. Mountain climber using sliders (slow)

C) 2-3 sets

Calf raises 20
Tib raises 20
KOT calf raises 20
rest 60