Week 1 Day 1 HTFU Strongman - Speed Squat

WarmUp

• Light Foam Rolling the hips
• Mobility exercises

• Fire Hydrant 3X10 each position 
• http://www.youtube.com/watch?v=qmcvTCrnzH8
• Leg Swings 20 each leg
• Static Lunges 10X hold for 20 count
• Air Squats 3X5 hold 5th for 30 seconds at bottom
• Kettlebell swings 5X5 start light work up to heavy

Strength Set

• Speed Squat Series  (30 Second rest between sets)
• Speed Back Squat   10X2@50%
• Speed Front Squat 5X2@50%
• Overhead Squat 5X2@50%
• Sand Bag Walking Lunges 3X10
• Band Leg Extension (Light) 3X12 http://www.youtube.com/watch?v=mK9bJyvCcpg
• Standing Barbell Calf Raises  3X25 http://www.youtube.com/watch?v=3UWi44yN-wM

Play

Warm Up Mobility – (3 rounds)
Deadhang	– 30sec
Vertical Jump	– 10x – 3ft
Skill – Vertical Jump to Dead Hang	– 15x – max height or distance

Cool Down

• 200m Jog / row
• Foam Rolling
• Static Lunges
• Hip Yoga http://www.youtube.com/watch?v=U8VbUplUHvU