Mi5 Fitness | Crossfit Lakeville
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Mi-Strength

8/17/2017

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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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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.


Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


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  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members