Thursday 1.13.21

Prep

Equipment Required: foam roller, light/medium band, barbell

1) Foam Roll Hamstrings x 60s each

2) 4 each Single Leg Upward Dog to Standing

3) 3 Rounds:

– 4 Russian Baby Makers

– 6 Up Downs

– 8 total Walking Lunges

4) Deadlift w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Deadlift Against A Band

8 x 3 @55% every 60s.

– 2-3 Warm-up sets

– use 1RM from 12/6

B.

Back Squat

5 x 3. Rest 2:00

– build to a heavy 3

C.

Single Leg Supported RDL

3 x 6 each. Rest 90s.

– 1-2 Warm-up sets

D.

Tibia Raise

2 x 20. Rest 60s.