OH YA it’s Monday and someone is very happy, join Jas tonight for yoga stretch at 7:00pm !
WARM UP – MOBILITY
Quick dynamic warm-up, hip/trunk/thoracic rotations
Pre-squat hip openers + squat prep with bands….
Strength
1 1/4 quarter BACK SQUAT In 20 minutes, warm-up and complete 4 working sets of back squats:
10, 8, 6, 6 reps @ ~70% of your 1RM
EMOM
Every 4 min x 4 super sets:
8 Front rack step back lunges (Start light and increase)
8 Tall box jump overs (Choose a safe but challenging height)MH
15-25 Unbroken wallballs (pick a rep scheme/weight that you can maintain for all 4 sets)
– rest with time remaining
ACCESSORY 2-3
6-8ps SL glut bridges / 12 plank shoulder taps
6-8 crab get ups
45-60s weighted plank hold( WEIGHT PLATE)