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ALIGN Training: Wednesday, 8/19,2020

Squat & Development

A. Warmup

Generally loosen up lower body!

3 sets:

30 seconds duck walk

6 banded deadbug per side


B. Lower Body Superset: SQUAT

Complete 5 sets

8 reps of sumo squat with 3 second lowering (“eccentric”) – use KB or DB

Rest 30 seconds

8 reps per leg of DB split squat

Rest 30 seconds

12 reps of spanish squat

Rest 30 seconds

Rest 30 seconds


MetCon

4 RFT (Rounds for Time):

50m Waiter Walk (alternate each round)


Cooldown: gentle hip & spine ROM & box breathing

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