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DAY 3 (Front Squat - 3RM/Active Recovery Day)
WARM-UP
1) Low Bear’s, 10 reps R/L
2) Mini-Band Glute Walk Variations, 10 reps R/L (2-3 variations)
3) Front Squat Bar Warm-Up (5 reps each)
- Tempo Front Squat (10s down/up)
- Barbell Push Back Lunge
- Pause Front Squat (10s pause in bottom)
- Barbell Reverse Lunge
4) Barbell Bicep/Tricep Smash + Barbell Bubo Peck Smash
STRENGTH: Front Squat 3RM, work up to a 3RM within 6-8 sets total; following %/reps listed below:
SET 1: 65%, 5 reps SET 2: 70%, 4 reps
SET 3: 75%, 3 reps SET 4: 80%, 3 reps
SET 5: 85%, 3 reps SET 6: 90%, 3 reps
SETS: 7,8: 90%+
ACTIVE MOBILITY (60-90s per area)
1) Lacrosse Ball Scap Scrub + Front Rack Stretch
2) Weighted T-Spine Extensions (med ball) + T-Spine Stretch
3) Barbell Quad & Adductor Smash
4) Low Back + High Glute Smash
5) Banded Spider Stretch + Banded Hip Distraction
COOL DOWN
1) Core Work: Tabata Flutter Kicks (20s, 10s – 8 sets total)
2) Foam Roll
3) Single-Leg Hamstring Stretch w/Post