12.02.2025

WEDNESDAY – LOWER BODY + CORE (75 min)

Warm-up (15 min):

• 500m row (light pace)
• 2 rounds:
  • 10 air squats
  • 10 good mornings with PVC
  • 10 banded lateral walks each side
  • 30s plank hold

Strength/Skill (25 min):

1. Front Squat Technique: 4×5 @60-65% 1RM
   • Focus on rack position comfort
   • Rest 2 min between sets
2. Core Work: 3 rounds:
   • Plank hold 30s
   • Side plank 20s each side
   • Bird dog 10 each side Rest 60s between rounds

WOD (20 min):

AMRAP 15:

• 12 Goblet Squats
• 10 KB Romanian Deadlifts
• 15 Banded Good Mornings
• 20m Farmer’s Walk

*Focus on posterior chain and core engagement

Mobility (15 min):

Lower Body Focus:

1. Hip Series (45s each):
   • 90/90 hip flow
   • Pigeon pose each side
   • Frog stretch
   • Happy baby
2. Spine Health:
   • Cat-cow flow 2 min
   • Child’s pose with arm reaches
   • Thoracic extension on foam roller