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ALIGN Training: Friday, 8/28/2020

Squat & Development


Warmup

Generally loosen up lower body!

3 sets of:

6 banded deadbug per side


A. Lower Body Superset: SQUAT

Complete 5 sets of:

12 reps of DB cyclist squats with 2 second lowering (“eccentric”) – use KB or DB

Rest 30 seconds

8 reps per leg of single leg (or B-stance) squats to box

Rest 30 seconds

20 seconds per leg single leg goblet wall sit

Rest 30 seconds

Rest 30 seconds


MetCon

“NO COMMENT”

Complete as many rounds/reps as possible (AMRAP) in 20 minutes:

3 mountain jacks (1 mountain jack = 1 burpee + 1 squat jump + 1 jumping jack)

5 pushups

7 per leg step-ups

9 DB deadlifts (heavy)

11 per leg mountain climber


Cooldown: gentle hip & spine ROM & box breathing

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