"squats, hinges, the good stuff. 50 minutes."
don't be a hero on the squat. last week was enough.— a note
warm up
air squats ×10, glute bridges ×10, leg swings.
the work
4 × 8
back squat
work up slowly. stop one rep shy of grim.
rest 90s
3 × 10
romanian deadlift
hinge, not squat
rest 75s
3 × 12
walking lunges
each leg. alternating
rest 60s
3 × 15
glute bridges
pause at the top
rest 45s
2 × 20
calf raises
slow down on the way back
rest 30s
cool down
pigeon stretch, 60s each side. seated forward fold, 60s.
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