Wednesday, February 8, 2023

BUILT Program

Strength

On 25 Min clock:

Back Squat

5 x 5 (5 reps x 5 sets)

Set 1: 92.5% of 5RM

Set 2 - 4: 92.5-95%

Set 5: 92.5%

Rest 3 - 5 Mins between sets

Stimulus: Heavy

All % of 5RM

Successory

TABATA (8x 20s on / 10s off)

Ab-mat Sit-ups

Post Squat Cool Down:

1) 5 - 10 Mins on any machine @ 'Forever' pace

then,

2) Pick 1 - 3 mobilizations (or any mobilization that works for you)

- Couch Stretch - 2 Min/side

- Pigeon Pose - 2 Min/side

- Saddle Pose - 2 Mins

- Frog Pose - 2 Mins

- Seated forward fold - 2 Mins