We always try to program in some mobility for you during the warmup, but we would like to encourage you to come in a few minutes early and staying a few minutes after each workout to address specific areas you may be having trouble with. If you need help with ideas for how to address any problem areas you have, let us know and we'll be sure to give you some extra "homework" you can do either at the gym, or at home… preferably both.
Mobility 15 Minutes:
Floss Band - Quads/Hamstrings & Calves
Lacrosse Ball - Hips & Shoulders
Then…
5 Times Through, taking 2 Minutes per set of Squats (30 Minutes Total)
5 Overhead Squats @ 70%
10 Front Squats (use the same weight as OH Squat)
15 Back Squats (use the same weight as OH Squat)
*Increase the weight on your set of Overhead Squats by 5 - 10lbs each time through. If you're feeling super sore, start your percentage a little lower (60%), and make smaller increases on your weight. If these movements look familiar… you may have seen them recently.
"Forging Elite Fitness In Midtown Omaha"
10 comments:
165#
Brendan
170#
52# (this is huge for me
for OHS considering I have
bricks for a back and hips!)
90#
Dave
63# best weight for a set... suck at math and wrote the wrong thing on the board. Missed last set of back squats :/
130#
98#
63#
Kady: 85 OH, 90
93# all 5 OH squats
98# 3 OH squats
...it got REAL mental at the end!
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