042 : 027 Leg Day (Copy)
Redefining the squat. With compound movements, the goal generally seems to be "How much can I lift?" with little consideration given to perfecting the movement first. A good bit of nuance goes into proper squatting mechanics that gets lost to excessive loading. The intention of this session is not to go as heavy as you can, but to find loads that allow you to practice that movement under a bit of stress without rushing the movement. Practice doesn't mean "light". It means you should find appropriate loads that challenge the body to maintain the positions without being crushed under the weight you choose.
Warmup:
3/3 Hip CARs
3/3 Hip Airplanes
12 Step Walking Lunge (weighted)
5 Front Squats
*start with an empty bar and add weight slowly as part of the warmup.
x 3-4 Sets, depending on how ready you feel for the Front Squats.
Work:
Front Squat
10-8-6-4-2
build each set
rest as needed between sets
+
3-4 Sets
10/10 Dumbbell Step-ups (single DB)
10/10 Single Leg RDL's
10 Box Jump Stepdowns (high box)
rest 2:00
+
Finisher
Accumulate 5min in a forearm plank.
Points of Performance:
Front Squat - maintain tension between your ribcage and pelvis by keeping your ribcage down and pelvis neutral throughout the movement. Core tension is required to do this, but you also have to be mindful of how you're moving each rep to maintain these positions. Foot pressure is something you should also be aware of as you move. Pressure should be in the midfoot primarily with the heel staying fixed to the ground, and big toes/pinky toes are pressed into the ground as well. This creates a stable platform to generate power from.
Dumbbell Step-ups - Complete all 10 reps on one leg before starting on the other leg, holding the dumbbell in the opposite hand of the working leg. Focus on midfoot pressure, keeping your toes and heel down as you step up.
Single leg RDL - maintain a neutral pelvis as best you can so that it's parallel to the floor at the bottom of each rep. Slightly internally rotating at the hip of the back leg so the toe points towards the ground will help with this position.
Box Jumps - Choose a challenging but doable height, with no rebounding. Focus on take-off and landing. This isn't CrossFit, so do not rush these.
Finisher - The plank is used here to reinforce core tension and awareness of what your pelvis is doing while holding the plank. Don't fight through this just to get it done. Keep as much core tension as possible throughout however many sets it takes to complete the accumulation of 5-minutes of work, resting as needed between sets.
