let's squat it out !
we’re gonna give it to ya straight—this workout is sure to leave you sweaty + sore, but hey, that’s the fun of it, right?
2 sets of dynamic warm-up
10 air squats :: focus on your breath here—breathe in at the top, hold for the whole squat, exhale when you reach the top and inhale again before descending down.
10 good mornings
5 (each side) runners lunges with t-spine rotation
5 inch worms
40 mountain climbers
Superset
4x8 reps @ 65% of 1RPM
active hip stretch :: one knee on the ground, the knee that’s forward should have the same arm in the air to deepen the stretch
Superset
8 (each leg) : pistol squats
8 (each leg) : front leg elevated back lunge — weighted
10-12 heavy RDLs
Burner
50m farmer’s carry
20 (each side) russian twists