Tuesday, 4/14

Warm-Up
3 Rounds of
10 Pause Squats
15 Band Good Mornings
10 Supine Scorpion
5 Quadruped Extension w/ Rotation each side

then,

1 Minute Single leg Flexion with external Rotation each side

Strength – Pause Tempo Back Squat* (30 Min)
– – Prep – –
1 x 10 w bar, 5, 5

– – Work – –
2 x 5; then,
3 x 3

*Tempo for Back Squat = 2-2-X-1
– 2 count negative, pause at bottom for a full 2-1000 count, drive up explosively, hold for 1 count at the top;
– Focus on maintaining perfect position at the bottom and driving up fast without letting the hips shooting up;
– Weight should be moderate to allow for position and speed

Accessory
3 Rounds, NFT, of
12 DB/KB Walking Good Morning steps
12 DB/KB Shrugs
12-15 Band Hamstring Curls