Monday 01/05/2026

Warm-Up-12 min

10 Air Squats (3-sec tempo down)

10 Glute Bridges

10 Walking Lunges Twist

30 sec Hollow Hold

EMPTY BARBELL

2 x 10 Empty-bar Back Squats

2 x 5 Pause Squats (2-sec pause)

Back Squat – 15 min

Build to 5 x 4 @ moderate load

Rest 90 sec between sets

Accessory – Superset x 4 rounds

8 Bulgarian Split Squats (each leg)

12 Banded Hamstring Curls

REST 1 min after each

AMRAP 12 Min

12 KB Swings

8 Box Step Up-(Foot Hovers)

6 Devils Presses

20 DBL Under or 40 Single

Cool-Down

Couch Stretch

Pigeon Stretch

Seated Forward Fold