04/01/2025
TOTAL BODY PREP: today’s lift involved some lower body pushing and upper body vertical push & pull. I wanted mobility, strength, and proper CNS activation before officially starting.
Details: 2 sets
1. Cossack Squat x 8e
this one is a fun blend of lower body strength, control, and mobility. A great one prior to any lower body push movement pattern.
2. Downward Dog Toe Tap + Push Up x 10
I love this one before I press anything over head. The combo between the push up and diagonal reach both has upper body strength, shoulder stability, and a stretch of the posterior chain. We love that!
3. Low Bar Pull Up (Feet Elevated) x 10
Because I had pull ups in my main block, I wanted to fire up the lats while also adding the challenging element of core control with my feet elevated.
4. BB Back Squat (45%, 50%) x 5
Today I had 3 sets of 10 at my 60% of my 1RM so easing into some lighter sets of 5 with proper depth set me up for success in my main squat set.
5. Single Leg Power Jump x 6e
Any type of power movement to wake up the central nervous system (connect the brain to the body) and heat up the core temperature is my favorite way to warm up. I felt powerful here. I also had some single leg box jumps later on… so this definitely prepped me for that!
I take my prep seriously! Give it a whirl 💪🏼
