Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Superman hold
:30 up downs/burpees/bar-facing burpees
:30 back-rack alternating elbow rotations
:30 front-rack alternating elbow rotations
:30 front-rack elbow rotations
:30 squat therapy
3 front-squat initiations
3 above-parallel front squats
5 front squats Cue elbows up at the bottom of the squat.
FRONT SQUAT LOADING
5 front squats (light weight)
1 front squat (building to start weight)
7 sets for load:
3 front squats
Build to a heavy single in the warm-up and stay there for all 7 sets.
Rest 2:00 between each set.
The front squat is extremely reliant on the ability to maintain a proper front-rack position. Focus on this throughout the entire lift, especially at the bottom of the squat.
10 KB side bends/side
1:00 double KB front-rack hold
:30 frog stretch
:30 couch stretch/leg