SQUATS
Welcome to your FRIDAY WORKOUT!
I’m pumped you’re back. If you missed the companion post to this workout, hop over HERE to run through it.
And without further ado, here’s your workout:
IF you’re planning to LIFT HEAVY (yay!) I suggest the warm up below for your squat day:
IF you’re more into the lighter weights, heavier reps, more aesthetic lifting, THIS functional warm up will be your best bet.
The bottom line here: WARM UP.
The MOVES:
Your moves for this workout have been covered in detail HERE, so check it out if some of them sound funky.
When Running the Rack in your warm up squat, pick a moderate weight and perform 10 squats; then proceed from there down to light weights until you have “run the rack”. You typically want 3-5 weight variations.
NOTE: make sure you don’t go to heavy! We are just pumping blood to the muscle, not killing it.
WEIGHT SELECTION:
Once you move on to the barbell portion of your squat day, you will have 2 sets to warm up and find your working weight.
IF you’ve never been under the barbell (my first suggestion is to get a little help and seek some guidance for your safety), you can start with an empty bar to establish balance and range of motion.
Personally, since I know my 1 rep training max, I usually feel most comfortable with my first barbell set at about 40% of my training max, second up to 60% training max, and then I find that particular days working weight from there.
5X5
Once you get into your working sets, you will be performing 5×5’s. You should still have energy, so again…everything else is just getting you ready.
You will load your bar, perform 5 pretty reps, re-rack, and then rest for 3 minutes before the next set. This helps to restore a little energy and aid in strength gains….cause it’s all about the GAINZ.
Let me know how your workouts are going, and AS ALWAYS you can feel free to reach out to discuss more personalized programming.
Have a healthy day!
Michelle
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