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Monday, February 6, 2023Warmup (10 min): 2 rounds :40 work. 20 transitionTerminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out) Strength (25

Monday, January 30, 2023Warmup (10 min): 3 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmorningsStrength (25 min): 5 roundsDeload/Liftt: Squat 50-65% x 5 x

Monday, January 23, 2023Warmup (5 min): 1-2 x 10 Swings, Glutes, SlamsStrength (25 min): 5 rounds Lift: Squat sets at 40, 50, 65, 75 %

Monday, January 16, 2022Warmup (10 min): 2 rounds :40 work. 20 transitionTerminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out) Strength (25

Monday, Jan 9, 2022Warmup (10 min): 3 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmorningsStrength (25 min): 5 roundsLift: Squat 50, 60, 65%, 70

Monday, January 2, 2023Warmup (5 min): 1 rounds :40 work. 20 transitionTerminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out) Strength (30

Tuesday, December 27, 2022Warmup (5 min): 1-2 x 10 Swings, Glutes, SlamsStrength (30 min): 5 roundsLift: Squat/Hip Thrust at 40, 50, 65, 75 % x

Monday, December 19, 2022Warmup (5 min): Coach-Led PVC Work Strength (25 min): 5 roundsLift: Squat 40, 50, 65, 75 % x 5, 80% x 3-125×5

Monday, December 12, 2022Warmup (10 min): 2 rounds :40 work. 20 transitionTerminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out) Strength (25

Monday, December 5, 2022Warmup (10 min): 3 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmornings Strength (25 min): 5 roundsDeload/Lift: Squat 50-65% x 5