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ALIGN Training: Wednesday, 9/2/2020

Squat & Stimulation

A. Warmup

Generally loosen up lower body!

3 sets of

6 banded deadbug per side


B. Lower Body Superset: SQUAT

Complete 5 sets of

12 reps of DB curtsy squat with 2 second lowering (“eccentric”)

Rest 30 seconds

Rest 30 seconds

30 seconds of wall sit marching (sit to parallel, unlike this video!)

Rest 30 seconds

Rest 30 seconds


MetCon

Complete as many rounds/reps as possible (AMRAP) in 25 minutes:

8 renegade row (moderate load)

8 DB push press (moderate load)

8 DB swings (or KB, heavy)

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

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