PRACTICE – SQUAT

Intention: using quality technique to the correct depth (individual) in the squat adding load each time the reps get lower. On the 2nd wave, start heavier than the first wave.

Prep: Mobility for squat depth, hip 90/90, calf stretch, J curl, mobility for shoulders, pec stretch, lat stretch. Glute activation, brace and PF awareness in the squat

Wave loading – 2nd wave heavier than the first
A1) BB Back squat 7, 5, 3, 7, 5, 3

Option 2 (Beginner)
A1) Heel raised Goblet squat 4 x 8-10
A2) DB Hamstring curl 4 x 10-12

B) For Quality reps – nasal breathing

10,9,8,7,6,5,4,3,2,1

do 10 of each exercise, then 9 of each exercise, then 8 until you get to 1.

– Walking Lunges (L+R=1)

– Russian twist (L+R=1)

– 10m Shuttle run (or bike cals)