20250505 - Strength: Front Squats

Training Session Focus: Peaking our front squats with some tempo-based unilateral and midline stability work.

Warm Up:
2 Rounds
10 Banded Good Mornings
10 Banded X-Walks
10 Inch Worms

2 Rounds
10 Alternating Groiners with Thoracic Rotation
8 Alternating Lunges
6 Air Squats
6 Air Squats w/ 3-second pause

2 Rounds
10 Barbell Good Mornings
10 Elbow Rotations
10 Back Squats
10 Front Squats

Movement Prep:
Build to prescribed percentages.

Strength Work:
1: Barbell Front Squats - 3x2@95-98%
- Drop Set: 1x5@75%

Accessory Work:
3 Rounds
8 Tempo Goblet Squats (321)
:20/side Side Plank with Reach Through
15/15 Banded Leg Extensions

Cool Down:
2-3 Rounds
Couch Stretch - 1:00 per side
Supine Figure-4 Stretch - 1:00 per side
Deep Box Breathing - 2:00