20260518

May 18

Warm Up - 2-3 Rounds:
10 Walking Toe Touches
8 Banded Hip Internal Rotations/side
15m Lateral Shuffle/side
8 Sissy Squats
10 Tempo Back Squats

A: Barbell Back Squats - Build to a set of 1×3@ RPE 8-8.5 then do 5×5@90% of working weight

B: Pause Back Squat - 3×4@ mod. weight (2 seconds at bottom)

C: Deficit Reverse Lunges - 3×10/10

D: Cable Crunch - 4×15

Cool Down - 2-3 Rounds:
Frog Stretch - 1:00
Banded Ankle Distractions - 1:00/side
90/90 - 1:00

20260519