If You Ain’t Bendin’, You’re Just Pretendin’ (Daily Workouts – 020526)
Before Getting Started
02/05/26
If You Ain’t Bendin’, You’re Just Pretendin’
| 1A | Band Walks | 2 x 10 |
| 1B | Reverse Lunge and Reach | 2 x 5 |
| 2 | KB Swings | 4 x 8 |
| 3 | Front Squat | 5 @ 55% |
| 4 @ 65% | ||
| 4 @ 70% | ||
| 3 @ 75% | ||
| 2 x 3 @ 80% | ||
| 4A | Romanian Deadlift (RDL) | 4 x 5 |
| 4B | Weighted Chin-Ups | 4 x 5 |
| 4C | Pistol Squat | 4 x 5e |
Coach’s Notes
The big emphasis today is on the Front Squats.
After the movement prep of Band Walks and Reverse Lunges, keep the weight on the KB Swings moderate and the movement explosive. KB Swings are a great hip exercise that also serves as another posterior chain prep for the Front Squats.
We’ve got six sets of Front Squat, finishing with 2 sets of 3 at 80%. Those will be challenging sets. Having said that, if the first set of 80% feels really good, don’t hesitate to bump that last set up just a bit.
The supplemental work at the end includes some single leg work (Pistol Squats), posterior chain (RDLs) and we’re also going to sneak in a little upper body (Weighted Chin-ups) on our lower body day.
