"Heavy Skwats"
Daily Programming
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
3 x 10:
- Jump Squats
- Speed Skaters
- Spiderman
Performance
Strength (3RM):
- Back Squat
* Take 10 min to find a 3RM *
Met-Con (Fight Gone Bad):
3 Rounds (1 min work each move):
- Wall Balls (20/14)
- SDLHP (97/75)
- Push Press (95/75)
- Walking Lunges
- Row (Calories)
* Round 1 = 15 Reps *
* Round 2 = 20 Reps *
* Round 3 = 25 Reps *
* 1 min rest between rounds *
Fitness
Strength (3 x 10):
- Goblet Squat (53/35)
Met-Con (Fight Gone Bad):
3 Rounds (1 min work each move):
- Wall Balls (14/10)
- SDLHP w/KB (53/35)
- Push Press w/DB (30/15)
- Walking Lunges
- Row (Calories)
* Round 1 = 15 Reps *
* Round 2 = 20 Reps *
* Round 3 = 25 Reps *
* 1 min rest between rounds *
Cash Out (3 Rounds):
10 sec each move:
- V-Up
- Hollow Body Flutter Kick
- Hollow Body Hold
- Sit Up
- Russian Twist
- Rest
Mobility (NFT):
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Lateral Hip Opener
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- T-Spine Mobility
- Foam Roll
Express
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
3 x 10:
- Jump Squats
- Speed Skaters
- Spiderman
Met-Con (Fight Gone Bad):
3 Rounds (1 min work each move):
- Wall Balls (14/10)
- SDLHP w/KB (53/35)
- Push Press w/DB (30/15)
- Walking Lunges
- Row (Calories)
* Round 1 = 15 Reps *
* Round 2 = 20 Reps *
* Round 3 = 25 Reps *
* 1 min rest between rounds *
Mobility (NFT):
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Lateral Hip Opener
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- T-Spine Mobility
- Foam Roll