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) Back Squat — 3 sets of 5 to 8 reps. Hard effort. Rest about 2 to 3 minutes.
How: Bar on your upper back, feet shoulder-width. Lower for 3 seconds until your thighs are at least parallel to the floor, then stand up.
Form cue: Big breath, brace your stomach, weight over the middle of your foot.
2) Romanian Deadlift — 3 sets of 8 reps. Hard effort. Rest about 1.5 minutes.
How: Hold the bar at your hips. Push your hips back and slide the bar down your thighs with a flat back until you feel a strong stretch in the back of your legs (just below the knee). Stand back up.
Form cue: Knees slightly bent, not a squat. The bar stays touching your legs.
How: Bar on your upper back, feet shoulder-width. Lower for 3 seconds until your thighs are at least parallel to the floor, then stand up.
Form cue: Big breath, brace your stomach, weight over the middle of your foot.
2) Romanian Deadlift — 3 sets of 8 reps. Hard effort. Rest about 1.5 minutes.
How: Hold the bar at your hips. Push your hips back and slide the bar down your thighs with a flat back until you feel a strong stretch in the back of your legs (just below the knee). Stand back up.
Form cue: Knees slightly bent, not a squat. The bar stays touching your legs.
Skill
Today's focus: brace hard before every rep and keep your weight over the middle of your foot. Main lift: Back Squat.
Metcon
Finisher — about 5 minutes. Do A then B back-to-back, rest 1 minute, repeat (2 rounds).
A) Standing Calf Raise — 12 to 15 reps. Nearly to failure.
How: Rise onto your toes, pause 1 second at the top, lower slowly.
B) Plank — 30 to 45 seconds. Hard effort.
How: Forearms on the floor, body straight, squeeze your glutes.
A) Standing Calf Raise — 12 to 15 reps. Nearly to failure.
How: Rise onto your toes, pause 1 second at the top, lower slowly.
B) Plank — 30 to 45 seconds. Hard effort.
How: Forearms on the floor, body straight, squeeze your glutes.
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.