DYNAMIC WARM-UP
2 sets:
:30 alternating groiners
5 inchworms + 1 push-up each
10 cossack squats
– Hold a plate in front of the body for added difficulty.

BACK SQUAT REVIEW
TEACHING POINT FOCUS
Unracking the bar Both feet under the hips, stand straight up and walk back into a firm stance.
Initiating squat Hips go back as the knees bend over the toes with the chest traveling slightly forward.
Failing a heavy set Roll the hands under the bar, reach and hop forward.

On a 9:00 clock:
4-5 sets:
5 back squat (building)
– Rest 1:00-1:30 between sets.

2 sets:
20 banded side steps (moving left)
15 GHD hip extensions
20 banded side steps (moving right)
15 good mornings (light)

2 sets:
:30 standing quad stretch/side
:30 couch stretch/side