Roll Out (Daily Workouts – 091526)
Before Getting Started
09/15/26
ROLL OUT
| 1A | Lateral Lunge | 2 x 8e |
| 1B | Hypers | 2 x 10 |
| 2A | Front Squat | 4 @ 55% |
| 4 @ 65% | ||
| 4 @ 70% | ||
| 3 x 4 @ 75% | ||
| 2B | Box Jump | 5 x 4 |
| 3A | RDL | 4 x 8 |
| 3B | Barbell Roll Outs | 4 x 8 |
| 4A | Band Curl | 3 x 20 |
| 4B | Band Tricep Pushdown | 3 x 20 |
| 4C | Plank | 3 x 40 sec |
Coach’s Notes
For our main lifts today, we’re supersetting Front Squats and Box Jumps. Doing a heavy movement followed by an explosive movement is a technique often used when training athletes called post-activation potentiation (PAP*).
The basic idea is that doing a heavy strength exercise temporarily makes your nervous system fire harder on an explosive movement that follows it. The heavy lift essentially revs up the muscle fibers and nervous system, so the explosive movement gets a short window of extra output before that effect fades.
Then, we’ve got RDLs and Barbell Roll Outs (if you have an Ab Wheel, break that bad boy out) followed by some arms and core. Should be a great day!
*Technically speaking, we’re probably not going heavy enough or resting long enough for a pure PAP effect, but I still think there is value in pairing movements like this together.
