22 Jan Paul Oneid – Deload Squats and Pulls with VOICEOVER

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  I am currently rehabbing a torn quad I suffered in my most recent meet and getting back into the groove of training.  So far, I am having a lot of fun and feel like good things are coming.

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So, here is a video of the whole session and an explanation of what I am doing.  It’s my first attempt at voice over and I did it in one shot.  I’ll try to do more of these and hopefully I improve with time.

Squat/ DL

1. Peterson Step-ups – 3x12ea
2. Shrimp Squat progression – 3x5ea
3. SSB Squat – 5×2 RPE 5
4. Deadlift – 5×2 RPE 5
5. SSB Split Squat – 3x10ea
6. GHR – 3×8
7. Heavy MB Carry – 50ft EMOM 10 minutes (no shown)

Warm-up

1. Daily hip rehab sequence
   1. 5 minutes cardio
   2. Supine Alternating hip lift x20
   3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
   4. McGill Big 3 – 5x10sec each movement
   5. Single Leg Glute Bridge – 3x10sec iso hold per side
   6. Iso Deadbug – 30sec/ side
   7. Single Leg RDL Iso hold – 30sec/side