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09.05.2018

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


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