PRACTICE – SQUAT
Intention: Building volume, work capacity and technical consistency in the Back squat
Prep: How to Brace, pelvic floor awareness in the lift, hip flexor release, glute med release, Lat, trap, pec release. Glute and adductor activation. EBB slow squats to your full depth. ADD load and squat again, repeat until you get to required weight for A series.
All working sets at same load, all reps have a 1 second hold at the bottom of the squat, squat to a target if unable to get to full range.
A1) BB Back squat 4 x 6 tempo 21X0 (65% of 1 RM or 7/10 RPE) rest 60secs
A2) Mini band monster walks x 40 (yellow mini band around the feet / separate the floor with feet 10 x Left, 10 x right, 10 x forward, 10 x backward) rest 60secs
B) For QUALITY reps 16, 14, 12, 10, 8, 6 – expected intensity – zone 2 NASAL BREATHING
Seated alt SA DB Z press (sit against box or on bench if unable to hold straight back)
C) Recovery stretches for quads, glutes and shoulders eg. Trap release on BB, couch stretch, glute stretch.