HEAVY DAY
Movement prep
Meathead Mobility
single leg knee to chest 8/leg
lunge stretch 5×5 sec per leg
single leg tactical frog 8/leg
banded leg lowering 8/leg
Couch stretch – 1 min each side.
Activation
glute bridge 10
side lying clam 10/side
banded marching 10xforward/back/left/right/high knees
Workout
A. Back squat 5×5 at tempo 42×2
B1. Pendlay row 3×10 – heaviest possible
B2. Kb Bulgarian split squat 3×10