PRACTICE – SQUAT
Intention: focus on a solid upright spine supported by a strong midline brace and upper back muscles.Focus this week is on even balanced feet and foot drive into the floor.
Perfect for driving out of the squat and pushing in the press.
Prep: Mobility for squat depth, eg. calves, ankles, hip flexor, lower back. Activation for glutes, adductors, knees, abdominal brace, upper back and shoulders.
3 sets for strength
A1) BB Zercher Squat x 6-8 use tempo 31X1
A2) Hamstring curl x 10-12 (swiss ball, DB, bands)
B) Not for time – 4 rounds
8 x Burpee broad jump / step back
8 x Cal Cardio Machine – Nasal breathing
C) Finisher – Olympic plate hold out front to OH – Moby – Flowers – every time he says Sally up, plate goes OH, Sally down, plate comes back to the front hold, arms stay straight the entire time.
beginner option
advanced option
**coaches have this song ready in the recent search list.