Mi-Strength (Wed Night)
BACK SQUAT DAY
Booty band series front back, side to side, lateral, ACTIVATE those glutes
3 rounds x 10
-Back squat to a MB reps are SLOW and controlled.
Don’t BOUNCE off the MB
-Bear crawl (down and back) again, slow and controlled
-Broad jumps (down and back)
-On all 4’s, hip circles each direction
BACK SQUAT 3X5 HEAVY
Work up to heavy sets of 3X5 using 5;1x1 temp YUP 5 seconds down, pause 1 second, stand up
Work in partners for counting tempo and checking form. If you are unsure, use a MB as a gauge.
Front Rack back lunges* If glutes are having troubles being activated, use a plate for the front foot.
4 sets of 6/6
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