#lowbarbacksquat — Public Fediverse posts

Today's #Workout - Strength training lower body week 9 - day 6

Warm up:
- 1 km walk
- 2 rounds
- 10 DB deadbugs (6 kg)
- 10 KB taters (10 kg)
- 3 rounds
- 20 Glute bridges step marches
- 20 banded plank steps
- 8 m banded lateral walk e/s

Low bar backsquats #LowBarBacksquat :
- Warm up: 5x 35 kg, 5x 45 kg
- Work: 5 rounds
- 5x 50 kg (that's 5 kg more than last time)
- 2-3 min rest

Grip & Core: 3 rounds
- 200 m farmer's carry (2x 20kg KB - up from 16 kg last time, managed it in 80 - 60 - 60 m stretches) #FarmersCarry
- 8 Suitcase deadlift e/s (20 kg - up from 16 kg) #SuitcaseDeadlift
- 3 Turkish get ups e/s (6 kg) #TurkishGetUp

Cool down
- Forearm smash (hulk smash!)

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 6 - day 6

Warm up:
- 1 km walk
- 2 rounds
- 10 prone DB rotations (2,5 kg)
- 10 overhead deadbugs ( 5 kg)
- 2 rounds
- 10 DB thrusters (6 kg)
- 2 single leg broad jump e/s

Plyometrics: 5 rounds
- 5 box jumps (30 cm) [they were supposed to be straight leg box jumps, but since I am still trying for consistent box jumps, I skipped the straight leg part]
- 3 broad jumps

Low bar backsquats
- Warm up: 1 round 5x at 45 kg
- Work: 5 rounds: 5x 50 kg + 2 min rest

Bench press:
- Warm up:
- 5x at 15 kg
- 5x at 20 kg
- Work: 5 rounds
- 5x at 25 kg
- 2 min rest

Ankle rehab: 2 rounds
- 15 tibialis anterior raises, 4 kg KB, e/s

Cool down
- Lacrosse pecs
- Lacrosse lats
- Lacrosse traps
- Lacrosse glutes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #LowBarBacksquat #BenchPress

And today's #Workout - Strength training lower body week 4 - day 6

Warm up:
- 1 km walk
- 2 rounds:
- 10 goblet squats (12 kg)
- 8 box step ups (20in)
- 2 box jumps (12in)
- 2 rounds
- 10 Renegade rows (5kg)
- 20 deadbugs

Plyometrics: 5 rounds
- 3 tuck jumps
- 3 broad jumps
- 3 box jump downs

Low bar backsquats:
- 10x25kg
- 8x35kg
- 6x45kg
- 4x55kg
- 2x60kg (I thought I could do 65kg, but after the 4x55kg I changed my mind)

Back pump: 5 rounds
- 2 thick banded seated rows with 3" hold
- 6 chest elevated DB rows (10kg)
- 1-3 min rest

Cool down
- Lacrosse ball pecs
- Lacrosse ball lats
- Lacrosse ball traps
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #LowBarBacksquat