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Workout of the day

Back Squat 
2-2-2-2-2-2-2-2-2-2

​This heavy day is lower body focused. Ideally each set is as heavy as possible. Newer athletes should hold the same moderately heavy load for each set and practice keeping the mid-line stable, and keeping the weight balanced over the middle of the foot. Intermediate athletes may benefit best from holding a percentage of their 1 rep max or building based on feel to a heavy double for today. 

Workout at home

Pause Bulgarian Split Squat, each side
4-4-4-4-4-4-4

Use a step or chair for the rear foot and practice keeping the front leg balanced evenly on the front foot with the knee tracking forward and out. This can be increased in difficulty by wearing a loaded backpack. The pause is a definite stop and hold at the bottom of each rep. 

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