Warm Up
About 5 minutes. Do each once:
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
Conditioning
1) Brisk walk — 8 to 12 minutes. Easy effort.
How: No sprints. Skip it if the main lifts felt heavy.
How: No sprints. Skip it if the main lifts felt heavy.
Strength
1) Front Squat — 3 sets of 4 to 6 reps. Hard effort. Rest about 2 to 3 minutes.
How: Bar rests on the front of your shoulders, elbows high. Squat to parallel or lower with your chest up, then stand.
Form cue: Elbows stay up the whole time.
2) Stiff-Legged Deadlift — 3 sets of 8 reps. Hard effort. Rest about 1.5 minutes.
How: Legs almost straight, not locked. Slide the bar down your thighs until you feel a strong stretch in the back of your legs, then stand tall.
Form cue: This is not a squat. The bar stays on your legs.
How: Bar rests on the front of your shoulders, elbows high. Squat to parallel or lower with your chest up, then stand.
Form cue: Elbows stay up the whole time.
2) Stiff-Legged Deadlift — 3 sets of 8 reps. Hard effort. Rest about 1.5 minutes.
How: Legs almost straight, not locked. Slide the bar down your thighs until you feel a strong stretch in the back of your legs, then stand tall.
Form cue: This is not a squat. The bar stays on your legs.
Skill
Today's focus: brace hard before every rep and keep your weight over the middle of your foot. Main lift: Front Squat.
Metcon
Finisher — about 5 minutes. Do A then B back-to-back, rest 1 minute, repeat (2 rounds).
A) Single-leg Calf Raise — 10 to 12 reps each leg. Nearly to failure.
How: Stand on one foot, rise onto your toes, pause, lower slowly. Hold a wall for balance if needed.
B) Dead Bug — 8 reps each side. Hard effort.
How: On your back, arms up, lower opposite arm and leg slowly, keep your lower back on the floor.
A) Single-leg Calf Raise — 10 to 12 reps each leg. Nearly to failure.
How: Stand on one foot, rise onto your toes, pause, lower slowly. Hold a wall for balance if needed.
B) Dead Bug — 8 reps each side. Hard effort.
How: On your back, arms up, lower opposite arm and leg slowly, keep your lower back on the floor.
Cool Down
1) Kneeling Hip-Flexor Stretch — 30 seconds each side. Easy effort.
How: Kneel on one knee, push your hips forward gently.
2) Doorway Chest Stretch — 30 seconds. Easy effort.
How: Forearms on the door frame, lean through.
How: Kneel on one knee, push your hips forward gently.
2) Doorway Chest Stretch — 30 seconds. Easy effort.
How: Forearms on the door frame, lean through.
Notes
Today: Legs (squat focus). About 40 minutes.
Build week 3 of 3. Heavy week. Beat your log if every rep stays clean. Next week is the easy week.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.
Build week 3 of 3. Heavy week. Beat your log if every rep stays clean. Next week is the easy week.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.