🦍 “Ground Force”

Brace. Drive. Control.

WARM-UP (6–8 minutes — Hip Mobility First)

Hip Mobility Block

    90/90 Transitions – 6 / side

    Deep Squat Hip Shifts (supported) – 5 / side

    Hip Airplanes (assisted) – 2 / side

Movement Prep

    Bodyweight Squats – 8

    Empty Bar Back Squats – 8

    Light Landmine Hinge Pattern – 6 reps

PRIMARY LIFT — BACK SQUAT (BOX)

5 total working sets

    Option A (Strength Bias):

    5 × 5

    Rest 2–3 minutes

    Load: challenging but technically clean (1–2 reps in reserve)

    Option B (Volume Bias):

    4 × 6–8

    Rest 2 minutes

    Load: moderate, perfect depth every rep

    Coaching Cues:

    Brace before descent

    Sit between hips

    Knees track over toes

    Drive the floor away

ACCESSORY SUPERSET — LANDMINE HINGE + LUNGE

4 rounds
    Perform A1 → A2 → rest. (super set)

A1. Landmine Deadlift (Facing the Landmine)

    8–10 reps

    Both hands on the bar sleeve

    Hips back, chest tall

    Shins mostly vertical

    Drive through heels and mid-foot

    Intent:
    Posterior chain support for the squat without spinal overload.

A2. Landmine Reverse Lunge (Facing the Landmine)

    8 reps per leg

    Hold bar close to chest (goblet-style)

    Step back into the lunge

    Front shin stays relatively vertical

    Push through front heel to stand

    Intent:
    Single-leg strength, hip control, and knee-friendly volume.

    Rest: 90 seconds between rounds

    OPTIONAL FINISHER (If Desired)
    Isometric Squat Hold

    1–2 sets

    30–45 seconds at just above parallel

    Bodyweight or light landmine hold

    COACHING INTENT

    Back squat does the heavy neurological work

    Landmine accessories reinforce hinge and unilateral patterns

    Facing the landmine keeps load centered and spine friendly

    This session is ideal for strength progression without beating up the low back