Workout of the day

Squat focus today. Barbell and core in an alternating EMOM.

The workout of the day consists of:

Every minute on the minute for 14 minutes:

Odd minutes (1, 3, 5, 7, 9, 11, 13):

  • 10 Front Rack Reverse Lunges (alternating legs) RX: 70kg/155lb | INT: 50kg/115lb | BEG: 2 x 15kg/35lb DBs or bodyweight

Even minutes (2, 4, 6, 8, 10, 12, 14):

  • 12 Hanging Knee Raises

Scaling

Intermediate: 50kg/115lb barbell for lunges, hanging knee raises as written. Beginner: 2 x 15kg/35lb DBs or bodyweight reverse lunges, supine knee tucks instead of hanging knee raises.

No equipment

  • 14 min EMOM
  • Odd: 12 alternating reverse lunges (bodyweight)
  • Even: 15 V-ups or tuck-ups

Warmup

  • 2 min row, bike, or jog
  • Joint circles: ankles, knees, hips, shoulders
  • Barbell complex (3 sets, ascending weight, 5 reps each):
    • Deadlift
    • Front squat
    • Push press
    • Back squat

Cooldown

  • Standing quad stretch, 90 sec each leg
  • Lying hamstring stretch, 90 sec each leg
  • Seated forward fold, 90 sec
  • Prone cobra, 60 sec
  • Child’s pose, 60 sec