Tuesday, 1/4/21

squat

First time? Check out the Training and Warmup Guide HERE

Let's hammer those legs, fellas

A) Single-leg Hip Bridge

3x12 ea leg

demo

A) Hatfield Squat

4x5 with the heaviest possible weight demo

*You can do WAY more than your 1rm back squat on these. If you don't have a safety squat bar, I want you to do heavy leg presses with the same rep scheme. If you're training in a home gym, hit heavy box squats!

If you were with us last week and did these, add 10-20lbs to your work sets.

B1) Trap Bar Jump

5x4 demo

*Typical weight for this will be between 75 and 145lbs. Nobody really needs to go higher than that. If you don't have a trap bar, use DB's.

B2) Narrow Stance Back Squat

5x7 @ RPE 7 demo

*More info on RPE in the Get Started Guide.

C) Banded Prone Hamstring Curl

4x12 FAST, super explosive reps demo

*If you start to slow down before the 12th rep, stop the set. No grinding on these!

D1) McGill Sit-up

3x12 ea side demo

D2) Dumbbell Back Extension

3x10 demo

DEVELOPMENT:

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