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ALIGN Training: Monday, 8/3/2020

Squat & Development

A. Warmup: Generally loosen up lower body!

3 sets of:

30 seconds loaded crawl

6 banded deadbug per side

1:00 sitting in bottom of your squat (maintain upright torso!)

B. Lower Body Superset: SQUAT

Complete 5 sets of:

B1. 8 reps of DB cyclist squats with 2 second lowering (“eccentric”) – use KB or DB

Rest 30 seconds

B2. 8 reps per leg of single leg (or B-stance) squats to box

Rest 30 seconds

B3. 30 seconds of goblet wall sit

Rest 30 seconds

Rest 30 seconds

Metabolic Conditioning

3 RFT (Rounds for Time):

9 DB squat cleans (pick appropriate weight – moderate to heavy)

Cooldown: gentle hip & spine ROM & box breathing

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