General Warm Up
1X10 of :
Low lunge, dipping birds, frankensteins, inch worms, squat rotations/shoulder openers
Muscle Priming Warm-up
Single legged glute bridges 5/5
squat press outs (hold bottom of squat and press object overhead)
5×3 tempo backpack squats:
5 second descent
10 second hold
5 second ascent
immediately into next rep
– take a backpack and fill it with dirty laundry, maybe some books or magazines you won’t mind beating up a bit. Or maybe your partner or kids would enjoy being your barbell! Depending on what/who you choose, you can hold your weight in your front or back rack, or maybe even overhead!
– 5×3 is 5 sets of 3 reps.
Grab your backpack and make it as heavy as you like!
Backpack Russian twists
Backpack squat cleans
Put in the notes the approx. weight and contents of your bag!