Week 1, Day 9 - Tuesday

Legs The back squat will be based off your 67% of your 1-RM. If you don’t have a 1-RM. Start off with a weight and increase in weight each set. For example: Set 1: 135lbs Set 2: 155lbs Set 3: 185lbs Warmup Sets For Back Squat Set 1: Empty Bar For 10-20 Reps Set 2: 42% Of 67% Of 1-RM Bench Press For 5-10 Reps Set 3: 58% Of 67% Of 1-RM Bench Press For 5-8 Reps Set 4: 69% Of 67% Of 1-RM Bench Press For 4-6 Reps Set 5: 80% Of 67% Of 1-RM Bench Press For 3-5 Reps Set 6: 91% Of 67% Of 1-RM Bench Press For 1-2 Reps Set 7: 95% Of 67% Of 1-RM Bench Press For 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