***The Program- Week 1/Day 1

Warmup: 2 min airbike, then- movement prep with Coach

Lower Body Heavy Day:

Primary- 15 min to est 10RM Back Squat


1a) 3 sets of 12- DB RDL, heavy

1b) 3 sets of 6L/6R- Sandbag Stepups, heavy, rest 90 sec

2) In as few sets as possible- 100 Russian Swings (70/53)


-2 min couch stretch

-2 min barbell quad smash