Curious about the idea behind this weeks programming? Read Coach Mark’s explanation here!
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A. Warm-Up:
500m row
Dynamic stretching focusing on hip mobility
Accumulate 1 minute in L Sit and 4 minutes in push up plank
B. MWOD:
Figure 4 glute mash and psoas mash
C. Weightlifting:
Back Squat – 5 x 5
(Today, we will be doing sets of 5 across. “Across” means that you will work up to a weight that is challenging and do ALL 5 sets at that specific weight.
Advanced athletes can aim for something between 70-80% of 1RM.
After each set of 5, complete 3 box jumps.
Rest 2-3 minutes…or just long enough to complete your mobility and any other plank work you have remaining.)
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