2 Sets of the following
30 sec table top stretch L/R
30 sec couch stretch L/R
Back Squat 5×5
Keep it at moderate weight you will be squatting on Friday (again)
Rest 2 min between each set
(Build up to about 60%-70% effort and perform your 5 set of 5 reps. )
For the first 2 weeks we will be building a base for your squat making sure your technique/ mechanics is dialed in and getting good numbers that you can work with for the remaining of summer. Remember that technique is a must before intensity.
Death by 10 m sprints
EMOTM until failure
10 m Run
Increase one 10m run every minute until failure
For example, the first minute is one 10 meter sprint, the second minute is two 10 meter sprints, the third is three 10 meter sprints and so on until you can’t complete X number of sprints in 1 minute.
Calf and Leg Mobility