Lower A (Squat)

Warm-up

• 10 min easy cardio
• Cat-cow Demo x10
• 90/90 hip switches Demo x8/side
• Thoracic rotation (open book) Demo x8/side
• Goblet squat hold Demo 30 s x2
• Glute bridge Demo x12
• Ankle rocks (knee-to-wall) Demo x10/side

Main work

Pair A · alternate, rest after each round
• A1
  Barbell front squat Demo

  3 x 12 @ 65 lb
• A2
  Dead bug Demo

  3 x 10/side

Pair B · alternate, rest after each round
• B1
  Dumbbell box step-up Demo

  3 x 10/leg @ 60-70 lb
• B2
  Pallof press Demo

  3 x 10/side

Pair C · alternate, rest after each round
• C1
  Leg extension Demo

  3 x 15 @ 35 lb
• C2
  Banded/cable hamstring curl Demo

  3 x 25-30 @ 80-90 lb

• D
  Standing calf raise Demo

  3 x 15-20 @ 215 lb

• E
  Single-leg dumbbell calf raise Demo

  2 x 15/leg @ 70 lb

Finisher

• Farmer carry Demo

  3 x 40 yd

• Suitcase carry Demo

  2 x 30 yd/side

Notes

• Every lift day starts with the warm-up. Leave 1-2 reps in the tank.