Front Box Squat
Build to a HEAVY 3 in 6 sets. Rest 2:00.
- Use a box parallel or slightly below
- Sit back on box slightly
Option: Build to a moderate 3
Hybrid Stance RDL
2/3 x 8. Rest 90s.
– 2 warm-up sets + 3 work sets with a challenging weight.
– Neutral Spine
3 Russian Swing @32/24kg
3 Goblet Squats
6 Russian Swing
6 Goblet Squats
And so on adding three reps per set.
- Goal: Go hard/fast – 90% effort. Loading should be heavy.
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing – 20 breaths x 3
Make a note of your achievements in 'Open Gym'