Tuesday, February 21, 2023

BUILT Program

Skill / Stamina Development

LIFTING RETEST

On a 30 Minute Clock:

Find a 5RM Back Squat

This is your Back Squat test for Phase IV!

Stimulus: Heavy

Post Squat Cool Down:

1) 5 - 10 Mins on any machine @ 'Forever' pace

then,

2) Pick 1 - 3 mobilizations (or any mobilization that works for you)

- Couch Stretch - 2 Min/side

- Pigeon Pose - 2 Min/side

- Saddle Pose - 2 Mins

- Frog Pose - 2 Mins

- Seated forward fold - 2 Mins

Optional Accessory (Prefer you prioritize the machine cooldown before this if you’re tight for time)

2 - 3 Rounds

8 Windmills - Left

8 Windmills - Right

30 - 40 Weighted Russian Twists