20260511

“Maintain your bracing to build your strength”

Warm Up - 2-3 Rounds:
20m Monster Walks
10 Reverse Lunges with Torso Twist
8 Cyclist Squats
6 Barbell Good Mornings
5 Barbell Pause Squats (feel the bottom position)

A: Barbell Back Squat - Build to 1×4@ RPE 8-9 then do 4×4@90% of that working weight.

B: Pin Front Squats - 4×5 @ mod. weight (pins/safety bars set below anatomical parallel)

C: DB Step Ups - 3×12/12 @mod. weight

D: Copehagen Plank - 3x:30s/side

Cool Down - 2-3 Rounds:
Pigeion Stretch - 1:00/side
Seated Quad Stretch - 1:00/side