10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Goblet Squats
2 x 10 Frog Hops
2 x 5 SOTS press w/PVC
Then
Warm up to Back Squats not too heavy, see below…
Then –
5 x 5 Isometric-Dynamic Back Squats
on each squat: hold for 3-sec in 3 positions on the lower (1/3 depth, 2/3depth, full depth); then accelerate fast up to standing.
Rest 60-90sec between sets, can alternate with partner if class is big
Then –
10x Anchored Leg Lowers
5x Chest Press on BOSU or exercise ball (push hips up into a bridge)
30sec Side Plank Hold – each side, can add top leg lift for added glute med work
x 5 rounds, rest as needed
Then –
8 x 30sec hard / 30sec less hard @ machine of choice
Then –
Cool down, stretch