POWER | WEEK 52 | 12/20/2020

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!

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Single Leg Deadlift (5 x 3 (per side))

We have done this movement plenty of times lighter. It is a staple in Butts and Guts, but this time we are going to go a bit heavier.

Do 3 reps on one side, rest 1 min, 3 reps on the other, rest 1 min....until you have done 5 sets on each leg.

Start light if you are unsure of this movement.

A few of the main focus points here. Keep the heel down. Allow a slight bend at the knee. Keep the bar close. Keep the chest up. Find a spot on the floor and maintain a gaze on that spot throughout.

Big key point is to keep the hips square to the ground and not to rotate as you lift!!!

As you get more comfortable you can try going up in weight.

It is normal to have a weaker side. That's why single leg stuff is so important!

Weighted Bear Hug March (3 Minutes)

The goal of this is to hold a heavy sandbag, stone or d-ball in a bear hug position and march (either in place or you can move). For 3 minutes.

Why you ask? It is a GREAT midline, glute, etc. builder!

If you don't have a heavy enough bag or ball etc, you may also hold 2 kettlebells in the front rack or even a barbell in the front rack can work!

Try not to hunch too much and keep the legs moving!!