Week 0, Day 2 - Tuesday

Max Barbell Back Squat Today, you will find your 1-RM for back squat! You will go through the warmup protocol prior to completing a max for the day. Starting with the an empty bar and add 10-20lbs per set. For example, the first set is the empty bar, 45lbs. The following set, set 2, you will have 55lbs or 65lbs. Follow the rep scheme for each warmup set. After set 7, begin your 1-RM and rest 3-5 minutes after each max repetition. Warmup Sets For Barbell Squat Set 1: Empty Bar For 10-20 Reps Set 2: 5-10 Reps Set 3: 5-8 Reps Set 4: 4-6 Reps Set 5: 3-5 Reps Set 6: 1-2 Reps Set 7: 1 Reps * Rest 1-2 Minutes Between Sets Lower body Warm-up Hip Activation With Mini-band * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats Cool-Down (Optional) Inhibit With Foam Roll * Lower Back Roll: 30 Per Side * Glute Roll: :30 Per Side * Hamstring Roll: 30 Seconds Each side * IT Band Roll: 30 Seconds Each side * Quad Roll: 30 Seconds Each side * Adductor Roll: 30 Seconds Each side