Wednesday, 10/6/21

First time? Check out the Training Guide

Week 1, day 3. Two days in. Let's give the upper body a bit of a rest and focus on building these wheels.

I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!

A) Seated Box Jump

5x3, highest possible (safe) box height demo

B) Back Squat

Build to a heavy set of 5 demo

C) Back Squat

3x5 @ 90% of today's heavy 5 weight

D1) Rear Leg Elevated Jump

4x6 ea leg demo

D2) Dumbbell Bulgarian Split Squat

4x8 ea leg demo

E1) Banded Hip Hinge

3x8 EXPLOSIVE reps (squeeze them glutes!) demo

E2) Push-up Position Plank

3x1min (add weight if possible) demo

F) Hollow Rock

3x30 sec demo

DEVELOPMENT:

AM) Cold shower, 10-60 seconds NO HESITATION getting in = victory

PM) 10 minutes of stretching. Recommendations:

Couch Stretch

Lacrosse Ball Piriformis Release