10 min treadmill warm up
Cambered bar box squats 255lbs 4 x 5 - I use this bar from time to time because it helps me engage my lats even more so. If you lose any tightness, the bar will have you swinging around like a noodle.
Take your time with set up. Let the bar settle. Fill up your belly. When grabbing the bar, externally rotate (out) and engage your lats. Pretend you have a penny pinched in-between that you cannot drop and hold it during the entire duration of your squat.
Leg press 3 x 20
Bulgarian Squats 3 x 10 each leg
Heeled goblet squats 4 x 10
GHR back extensions (toes pointed out) 3 x 20
Leg extensions 3 10/10
20 min 8 incline treadmill
[youtube=https://www.youtube.com/watch?v=_xkoFfM7E4c]
[youtube=https://www.youtube.com/watch?v=LUT9SmzLDr0]