MENTAL TOUGHNESS – BACK SQUAT

Intention: Strong leg day, building the engine that will keep you fit and strong for years to come.

Prep: glute med release quad release, hip stretch, squat noodle, pec and trap release, use squat bricks to help with depth.

Wave loading – 2nd wave should be heavier
A1) BB Back squat 7, 5, 3, 7, 5, 3
A2) Squat mobility – TFL, hips, calves, ankles

Beginner
A1) Heel raised Goblet Squat 8 to 12 at 3110
A2) DB hamstring curl 10-12

B) Mental Toughness – keep a steady pace, dont think about the quantity and definately do not add up the reps, just think about the exercise you are doing in the moment. Use a mini white board to follow the exercises and mark off the number you are up to. Do the smaller numbers faster.
**Coaches – If you have an athlete who chooses an easier option eg low step ups then L + R =1 rep
If athletes are not able to do an exercise due to injury, they can do the same calories on cardio machine.

4, 8, 12, 16, 20, 16, 12, 8, 4

– Walking Lunges (or step up)

– Plank shoulder taps (or off bench)

– 180 Squat Jumps (or air squat)

– Plate GTOH (5kg)

C) If time permits – choose moderate weight
2-3 sets
1. DB bicep curl X 12-15
2. Tricep extension X 12-15
3. Calf raises X 12-15