POWER | WEEK 32 | 08/01/2021

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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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

6 Sets

6 Alternating Back Rack Lunges + 3 Back Squats

COACHES NOTES
Make sure to do a few warm up sets and don't count those toward your working sets.

You will complete 6 reverse lunges, alternating legs each time (so 3 on each leg) then finish the set by completing 3 back squats.

There is no suggested weight for this. You should use a weight that you are confident you will not fail - especially no failing on the lunges!

REVERSE BACK RACK LUNGE
Place the bar on your back SAFELY (absorb with the knees) or take it from the rack. Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot heel to bring you back to standing. Switch legs for the next rep.

BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Bent Over Row

6 Sets of 3 Reps

COACHES NOTES
Take 5-10 minutes to build up to a working weight to start with. You can stay at the same weight or build up but only if you're able to maintain good posture for all three reps.

BENT OVER ROW
Deadlift the bar up. Lower it back down to below the knee and complete 3 rows.

During the row you will bring the bar between your chest and your belly button with your elbows back. Keep the heels down and belly tight.

You should have a slight knee bend and you should lower the weight back down to just below the knee with straight arms.