Front Squat 4.0

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Gardendale

Front Squat (5s x 10r)

◭ Decide your front rack position with Coach.

◭ Brace Core HARD…Every Rep!

◭ Drive up Chest and Elbows from hole.

◭ Start with weight from last weeks 5×10.
◭ 16 Sit-up Twist Total between sets.

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Bulgarian Split Squat (10-12-15-20 (Each Leg)

◭ Use Box or Bench or Plate Stack.

◭ Hold weight whichever way gives you best balance.

◭ Goal is to keep same weight entire time, decrease only if failure is hit.
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Reps

∎ 15 Vertical Band Adduction

3x

∎ 15 TRX Leg Curl

∎ 10 Airplanes or SRDL

3x

∎ Lateral Band Walk [horz turf]

∎ 15 Low Back Ext

3x

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