Mi-Strength

BACK SQUAT DAY
Warm Up  
Booty band series front back, side to side, lateral, ACTIVATE those glutes

Dynamic/Activation 
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
-Inch worms
-Broad jumps (down and back)
-On all 4’s, hip circles each direction 

Strength 1
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. 

Strength 2
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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