Wednesday October 6, 2021

“Am I doing everything I can, every single day, to stay in the best “shape?” If not, what else should I be doing, or not doing?” – Erik Zeyher

Warm Up: 
8 Minutes
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
1 Minute Hollow Hold

Front Squat Loading:
10 Minutes
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

9 Sets For Load
Front Squat 10-5-3-1-1-1-3-5-10

Time: N/A
Loading: 5/5
Skill: 2/5
Volume: 1/5

Intermediate and Beginner:
Same as Rx

Limited Equipment: 
9 Sets For Load:
8 DB Front Squats
8 DB Front Rack Lunges

Movement scaling options: 
Front Squat: Load

Cool down: 
3 Sets:
30 Seconds Groiner Stretch/Side
30 Seconds Couch Stretch/Side