(A) Mobility (B) Glute Activation-Box Squats (C) M/E Banded Back Squat (D) 3 Sets 6-12reps AHAP Glute Ham Raises (E) In teams of 2 for max metres-AusFL Round 3 Event 3 5mins Growler 40/30kg, 5mins Rower (F) Mobility

MOBILITY WOD EPISODE 309-GETTING ORGANISED BEFORE YOU SQUAT

SUPER YOUTH, BEGINNERS 

(A) Mobility

(B) Glute Activation-Air Squats

(C) Back Squat-Work to the limits of your movement

(D) In teams of 2 for max metres-AusFL Round 3 Event 3 5mins Growler 30/20kg, 5mins Rower  

(E) Mobility

FROM THE COACH (A) Spend 2mins each position on each leg (B) Warm up with air squats (C) Squat (D) Even though you may not competing in the AusFL, your feedback on the workout is valuable for the team competing on saturday (E) Spend as much time as possible rolling your quads, hammys & glutes

INTERMEDIATE & MASTERS 50-59YRSs   

(A) Mobility

(B) Glute Activation-Box Squats

(C) M/E Banded Back Squat

(D) In teams of 2 for max metres-AusFL Round 3 Event 3 5mins Growler 40/30kg, 5mins Rower  

(E) Mobility

FROM THE COACH (A) Spend 2mins each position on each leg (B) Warm up with box squats in the back rack (C) Squat (D) Even though you may not competing in the AusFL, your feedback on the workout is valuable for the team competing on saturday (E) Spend as much time as possible rolling your quads, hammys & glutes

ADVANCED & MASTERS 40-49YRS    

(A) Mobility

(B) Glute Activation-Box Squats

(C) M/E Banded Back Squat

(D) 3 Sets 6-12reps AHAP Glute Ham Raises

(E) In teams of 2 for max metres-AusFL Round 3 Event 3 5mins Growler 40/30kg, 5mins Rower  

(F) Mobility

FROM THE COACH (A) Spend 2mins each position on each leg (B) Warm up with box squats in the back rack (C) Squat (D) Aim to go lighter on the band for the GHR (E) Even though you may not competing in the AusFL, your feedback on the workout is valuable for the team competing on saturday (F) Spend as much time as possible rolling your quads, hammys & glutes

ADVANCED STRENGTH ONLY

(A) Mobility

(B) Glute Activation-Box Squats

(C) M/E Banded Back Squat

(D) 3 Sets 6-12reps AHAP Glute Ham Raises

(E) In teams of 2 for max metres-AusFL Round 3 Event 3 5mins Growler 40/30kg, 5mins Rower  

(F) Mobility

FROM THE COACH (A) Spend 2mins each position on each leg (B) Warm up with box squats in the back rack (C) Squat (D) Aim to go lighter on the band for the GHR (E) Even though you may not competing in the AusFL, your feedback on the workout is valuable for the team competing on saturday (F) Spend as much time as possible rolling your quads, hammys & glutes