Strength / Thu, Aug 28

General Warm-Up (5 minutes)

• 2-3 minutes light cardio (row, bike, jump rope)

• Dynamic movements:

• Leg swings (front/back & side/side) - 10 each leg

• Hip circles - 5 each direction

• Walking lunges with reach - 10 each leg

Mobility & Activation (8-10 minutes)

Hip & ankle mobility:

• Deep squat pry with elbows - 2x30 sec

• Banded ankle dorsiflexion stretch - 2x10 per side

Activation:

• Glute bridges or hip thrusts - 2×15

• Banded lateral walks - 2x10 each way

• Plank shoulder taps - 2x10 each side (for core stability)

Squat Pattern Priming (8-10 minutes)

• Goblet squat with pause - 2x10 (focus on depth & bracing)

• Tempo air squats (3 sec down, 1 sec pause, fast up) - 2x8

• Bodyweight squat jumps - 2x5

- Barbell Warm-Up Sets

(progressive loading, stay crisp & explosive)

1. Empty barbell × 10

2. ~40% 1RM × 5

3. ~60% 1RM × 3

4. ~75% 1RM × 2

5. ~85% 1RM × 1

→ Then start working sets.

Accessory Work (3-4 Rounds)

A2. Renegade Rows - 6-8 reps per side

• Maintain a strong plank, avoid hip rotation.

• Go slow and controlled with dumbbells.

B1. Bulgarian Split Squat (DB or KB)

• 8 reps per leg

• Emphasize quad & glute drive.

• Option: pause 2 seconds at the bottom.