Training 7-14-2014: Squats!

Warmup

1. Bent-knee Iron Cross x 5-10 each side
2. Cat-Cow Pose x 10-20
3. Roll-overs into V-sits x 10
4. Rocking Frog Stretch x 10
5. Fire Hydrant Circles x 5-8 fwd/bwd/up+down
6. Mountain Climbers x 10 each leg
7. Cossack Squats x 5-10 each side
8. Squat to Stand x 10
9. Twisted Squat-to-Stand x 10 each leg

(weight x reps x sets)

Main Movement Squats (low-bar) 45 x 10 135 x 5 225 x 5 275 x 5 315 x 4 365 x 3 405 x 2 365 x 3 365 x 3	Support Work Machine-Row Rope Pushdown Curl Hyperextensions 130 x 4 x 8 50 x 4 x 20 45 x 3 x 40 1 x 50
Movement Supplement Paused Squat Leg Press 255 x 5 x 2 315 x 4 x 10	Ab Work Cable Crunch 95 x 5 x 20

Yoga + Stretching Cool Down

Mountain > ½ Forward Bend > Full Forward Bend

Mountain > Side + Backbends > ½ Forward Bend > Full Forward Bend

Mountain > uDog > dDog > Crescent > Warriors > Triangle > revTriangle

dDog > Grounded Lunge (+ variations) >

½ Straddles > Full Straddle > Fwd Bend

Butterfly > Frog

Wheel

Ankle to Knee or Pigeon.

Corpse.