Monday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY BROOKE AND LORA!!!

Warm-up

Warm-up (No Measure)

2 Rounds:

–8 Bootstrapper

–10ea Alternating Pigeon Stretch

–20ea Side Lying Leg Raise

–20 Glute Bridge

–:30sec Bent Knee Hollow Hold

–5 Depth Jump + Broad Jump

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Good Morning

–10 Kang Squat

–10 Back Squat

Back Squat Specific Warm Up 1x:

–5 Pause Back Squat

Strength

Pause back squat (1×1)

Take 20 min to find a heavy pause back squat

3 sec pause in the bottom –

make sure you stay active in this hold

Accessory

Olympic Squat (1×15)

Work up to a moderate set of 15 reps

Warm-up (No Measure)

Hip Extensions : 3×12