PRACTICE – SQUAT – WK 2/4

Intention: developing athletic movement quality, focusing on quality reps rather than fatigue. Building strength volume in B series for the next phase of training.

Prep: See whiteboard + calf raises  x 20 and slow mountain climber x 10 

A) 2-3 Sets (10 mins)

– Pogos x 20 
– Squat jumps x 5
– Lateral bounds x 5ea
– Snap downs x 5 
– Broad jump x 5

B) 3 sets – prioritise the tempo 31×1 (15-20 min)

**Coaches make sure you keep the athletes honest in these movements, slow controlled and tight deadbugs!

1- Counterbalance Cyclist squat x 6-8 @31X1
rest 60 
2- Anti extension Dead bugs x 8-10ea (slow and controlled) rest 60 

C) AMRAP 10 – As MANY rounds as possible!

**encourage athletes to take a breath and brace before the box jump, stay focussed

Air squats x 9

Burpees x 6

Box jumps x 3