Stephan Contratti

lower body workout with some fixes for supporting muscles in belows exercises.

A: Warm Up

5min assault bike 

weighted mobility für:
Wirbelsäule
Hüfte
Schulter
Fibula Kopf mobilisieren 

B: Skill & Prep

Tempo Squats
Dragon Squat 

C: Front Squats

warm ups sets:
20,40,60% 5 reps

main sets
4x 8 reps with 80,2x85,90%

D: Deadlifts

Hip Hings and rainbows for glutes activation

Work your way up to 5 heavy deadlifts with perfect form
start with 50%

E: Relax

RomWOD