DATE

2022/07/27 MITTWOCH Lessonplan

RX
For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat

DYNAMIC WARM-UP | 7:00
1 set:
:40 plate hops
:40 spiderman hold (:20 per side)
:40 air squats

1 set:
:40 plate hops
:40 spiderman reach and turn (:20 per side)
:40 counter-balance squats

1 set:
:40 plate hops
5 counter-balance squat hold (:10 hold per squat)

FRONT SQUAT REVIEW | 7:00
5 segmented front squats
5 paused front squats
5 front squats

FRONT SQUAT WARM-UP | 7:00
4-5 sets:
1-5 front squats

POST-WORKOUT ACCESSORY | 10:00
1 set:
400-m front rack walk (65/95 lb)

COOLDOWN STRETCH | 6:00
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side