Banded split squats (off rig)
Pick three. Different heights to raise your heels.
High, medium, floor.
Squat and twist x3 each arm
Squat x10 @ each height
Demo three positions and purpose.
Back Squat (5×5)
**If you have been present for the past several weeks of back squatting, use 70-75% of heaviest pause.
***4 & 5 should be difficult. Find a tempo that creates the appropriate difficulty.
Front rack lunge x10
OH Lunge x10
4 rounds each arm
*Utilize KB or DB
**Ten steps total. The goal is to perform all 30 reps with a 1 break maximum.
***Quality of movement is key. Intensity comes with practice here.