DATE

2022/08/23 DIENSTAG Lessonplan

5 sets for load:
5 back squats @80%+

  • Rest 3:00-4:00 between sets

DYNAMIC WARM-UP | 5:00
2 sets:
:30 alternating groiners
5 inchworms + 1 push-up each
10 cossack squats
– Hold a plate in front of the body for added difficulty.

BUILD UP | 10:00
4-5 sets:
5 back squat (building)
– Rest 1:00-1:30 between sets.

ACCESSORY | 8:00
2 sets:
20 banded side steps (moving left)
15 GHD hip extensions
20 banded side steps (moving right)
15 good mornings (light)

STRETCHING | 4:00
2 sets:
:30 standing quad stretch/side
:30 couch stretch/side