Warm Up / Static Stretching:
1 set:
1:00 pigeon pose/leg
1:00 Samson stretch/leg
1:00 frog stretch
1:00 bottom of squat hold
Skill Work:
3 sets:
20 banded side steps (moving right)
20 banded side steps (moving left)
10 single-leg glute bridges/leg
WOD:
7 sets for load:
1 back squat
Intermediate:
Same as Rx
Beginner:
7 sets for load:
3 back squat
Movement scaling options:
Back Squat: Load, reps, box squats, front squats.
Alternate Workout:
Limited equipment workout:
EMOM 10:
:30 Max DB front squats (50/35 lb)
Cool down:
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg