September 13, 2019

GROUP WARMUP
2 sets -
5 toe-touch to squat
5 overhead plate stretch
5 foam roll wall slides
5 T-spine openers
5 goblet squats
McGill Big 3

BACK SQUAT/SPLIT SQUAT/HEX BAR DEADLIFT
4 sets-
5 Back squat eccentric @ 65% (Tempo: 4sec down, fast up )
:15 Dumbbell split squat isometric hold
5 Hex bar deadlift concentric only (up fast, drop the bar) increase weight from last week
*this is not for time rest as needed
*quality of movement only

HAMSTRINGS & GLUTES
3 sets -
5 dumbbell glute bridge
6 hamstring gliders on rower (tempo: 4-seconds down, fast up)

HAPPY BIRTHDAY WILL WATERS!

About half of you haven't downloaded the app. Note that our workouts will only be available via the TeamBuildr app starting next week. Look for the invite in your inbox (or junk mail) and if it's not there, let me know at contact@verostrength.com

Turkey Trot - if you plan on running the Thanksgiving Day 5K Trot, we have registration forms at the gym. As a team, we receive the group rate of $27.50 per person. I will be collecting registrations until November 1, so get on board! Sign up and bring your check (made out to United Against Poverty) by November 1.

Food for Thought Friday - Calcium

You need calcium in order to maintain strong bones and to allow your muscles, heart, and nerves to function properly. Some people can't tolerate dairy and it's actually on the high side in sugar (lactose). Fortunately, there are many non-dairy sources of calcium. These include:

• Kale
• Almonds
• Collard greens
• Sardines
• Bok Choy
• Salmon
• Chia seeds
• White beans

Bottom line: consume a variety of whole foods in order to optimize your intake of beneficial vitamins and minerals.