PRACTICE – SQUAT

Intention: Building volume, work capacity and technical consistency in the Back squat for the lifting parrty

Prep: How to Brace, pelvic floor awareness in the lift, shoulder mobility, Squat mobility for depth,eg. hips knees and ankles, quad and glute activation, shoulder activation

All working sets at same load, all reps have a 1 second hold at the bottom of the squat, squat to target if unable to get to full range

A1) BB Back squat 5 x 5 (@70% of 1RM or 8/10 RPE)
A2) Mini band monster walks x 40 ( 10 x Left, 10 x right, 10 x forward, 10 x backward) (band around the feet / separate the floor with feet)

B) 3 rounds not for time – 16min cap – Quality reps!
**set up stations for each exercise, different size boxes for jumping on, bands and bars for push ups, DBs for strict press (seated or standing), benches set up witrh DBs for the SA row. Have 2 peeps starting on each station.

10 Box jumps
10 Push ups
10 Strict press
10 SA DB row

C) Finisher – AMRAP 4 – Team wall sit medball pass (blue)
**clear the main wall of equipment, have all athletes wall sit next to each other and pass the Med ball along quickly until it reaches the end of the line and then back to start, all stand up and rest 10 sec and repeat as many times as possible in 4 mins.