TUESDAY – SQUATS + CORE (90 min)
Pre-Warm-up (15 min):
Hip/Ankle Prep:
90s pigeon pose each side
10 x controlled hip flexor stretch each side
10 x ankle mobility with band
Core Activation:
Bird dog holds 30s each side
Dead bug progression 2x30s
Hollow body holds 3x20s
Warm-up (15 min):
500m row progressive pace
3 rounds:
12 x air squats
8 x walking lunges each leg
10 x good mornings
8 x mountain climbers each side
Strength (30 min):
Back Squat: 5×3 @75-80% 1RM
Focus on bracing and vertical torso
Single Leg Work:
Bulgarian Split Squats 3×8 each leg
Rest 90s between sets
Core Anti-Rotation:
Pallof Press 3×10 each side
Side Plank Holds 3x30s each side
WOD (20 min):
Tabata Intervals (8 rounds of 20s work/10s rest):
Air Squats
Mountain Climbers
Reverse Lunges (alternate legs)
Plank Hold
Score is total reps (except plank hold)
Cool-down (10 min):
400m row light pace
Lower Body Mobility Flow:
90s pigeon pose each side
60s lizard pose each side
60s seated forward fold
45s each side figure 4 stretch
60s happy baby pose