POWER | WEEK 49 | 11/29/2020

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

5 Sets

4 Back Rack Reverse Lunge, RIGHT
4 Back Rack Reverse Lunge, LEFT

Rest 1 minute between sets

Choose a challenging but doable weight and stick with it for all 5 sets.

You will have the bar on the back rack- like a back squat. You will step backwards with the right leg and lunge until the kisses the ground or just before it. Then you will step back in. You will complete 4 reps on the right side then 4 reps on the left.

Make sure you take a long enough step each time to keep the front heel on the ground when the back knee touches. Make sure you don't step STRAIGHT back, but slightly out and back to have a little stability side to side.

Keep the belly tight and avoid leaning forward during the lunges. Make sure you have weight distributed on both feet each time.

Romanian (Stiff Legged) Deadlift (5 x 5 (5 Second Lower, 1 Second Pause, Fast Up!)

There's no need to go super heavy on these since we're keeping the legs stiff AND adding a tempo! If you're up for it, you can add weight 1-2 times across the 5 sets.

Start each rep at the top of a deadlift. You will reach the butt back and allow the chest to hinge forward. Pull the bar into the body as you lower it down your leg. Keep the knees almost completely straight for this one.

You will lower the bar for 5 seconds to the mid shin. Pause in good position for 1 second - explode up.

Only go as far down the leg/shin as you can keep the chest up and back flat. When you stand - squeeze the cheeks to bring yourself up!