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Align Training: Monday 7/13/2020

Updated: Jul 12, 2020

Squat & Development

A. Warmup with crawls, hip activations and squat practice

B. Strength: Squat

Option 1 (if you have a BB & plates)

Back Squat, 6 sets of 5 repetitions, rest 1:45

Option 2 (no BB & plates, or limited)

Goblet Squat (hold KB/DB/odd object) – 6 sets of 5 repetitions at 33X1 tempo*, rest 1:45

*Tempo (33X1): 3 seconds lowering, 2 seconds pause in bottom, explode up, 1 second at top to reset breath.

Lower Body Superset: (Complete one set of first movement, rest, then set of next movement, rest. Repeat until you have done 3 sets total.)

C1. DB Step Down (use a shorter surface!)

3 sets of 12 reps per leg, rest 30 seconds

Slow & controlled as you lower back to the floor.

C2. Goblet Style Split Squat, 3 sets of 8 reps per leg, rest 30 seconds

Metabolic Conditioning

13 min AMRAP (as many rounds/reps as possible)

Buy in of 800m run

then complete AMRAP of

5 deadlifts (245/165 or whatever weight you have)

15 situps (may use an abmat)

E. Cooldown

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