Notes
Less junk volume on the Hack Squat to get up to higher weight sooner.
Activity Map
Activity Map
No location data available for this workout
Media Gallery
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Segments
Circuit
Front-to-Back Leg Swing
| 1 | 20 Reps | 0 lb |
Lateral Leg Swing
| 1 | 20 Reps | 0 lb |
Single Leg Hamstring Stretch
| 1 | 30s | |
Standing Quadricep Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 1m0s | |
Bodyweight Squat
| 1 | 20 Reps | 0 lb |
Cossack Squats
| 1 | 20 Reps | 0 lb |
Pogo Jump
| 1 | 50 Reps | 0 lb |
Hamstring Kick Out
| 1 | 20 Reps | 0 lb |
Large Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 20 Reps | 0 lb |
Small Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Small Arm Circle
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Single
Basketball
| 1 | 20m0s | |
Single
Hack Squat
lb
| 1 | 5 Reps | 145.0 Lb |
| 2 | 5 Reps | 235.0 Lb |
| 3 | 5 Reps | 325.0 Lb |
| 4 | 5 Reps | 415.0 Lb |
| 5 | 5 Reps | 505.0 Lb |
| DS | 10 Reps | 41.0 Lb |
| DS | 10 Reps | 325.0 Lb |
Single
Pull Up
| 1 | 4 Reps | 0 lb |
Circuit
Front-to-Back Leg Swing
| 1 | 20 Reps | 0 lb |
Lateral Leg Swing
| 1 | 20 Reps | 0 lb |
Single Leg Hamstring Stretch
| 1 | 30s | |
Standing Quadricep Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 1m0s | |
Bodyweight Squat
| 1 | 20 Reps | 0 lb |
Cossack Squats
| 1 | 20 Reps | 0 lb |
Pogo Jump
| 1 | 50 Reps | 0 lb |
Hamstring Kick Out
| 1 | 20 Reps | 0 lb |
Large Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 20 Reps | 0 lb |
Small Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Small Arm Circle
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Single
Basketball
| 1 | 20m0s | |
Single
Hack Squat
lb
| 1 | 5 Reps | 145.0 Lb |
| 2 | 5 Reps | 235.0 Lb |
| 3 | 5 Reps | 325.0 Lb |
| 4 | 5 Reps | 415.0 Lb |
| 5 | 5 Reps | 505.0 Lb |
| DS | 10 Reps | 41.0 Lb |
| DS | 10 Reps | 325.0 Lb |
Single
Pull Up
| 1 | 4 Reps | 0 lb |
Activity Overview
Metrics
Rating
10/10
Intensity
7/10
RPE
8/10
Total Volume
11,785 lb
Segments
4
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