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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.

 
 
 

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