Monday, April 20th, 2026 - Squat
General Warm-Up
2 Rounds
15 Air Squats
15 Band Pull Aparts
15 Glute Bridge
20 Bear Crawl Ankle Rockers
10 per Side Squat Hold Single Knee Drops
Specific Warm-Up
With an Empty Bar Perform 10 Back Squats with a 3 Second Eccentric
Neural Warm-Up
No Hands Box Jumps
5 X 1 Reps Every 30 Seconds
Main Strength Movement
Back Squat Every 2.5 Minutes on the Minute
5 Sets X 5 Reps @ 72.5% 1RM
Secondary Strength Movement
Front Squats Every 2 Minutes on the Minute
3 Sets X 6-8 Reps @ 65% 1RM
Accessory
Dumbbell Bulgarian Split Squat 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Heavy Hip Thrusters 3 sets x 5-10 reps. Every 1.5 minutes on the minute
Ab Roll Outs 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Cooldown
2 Rounds
30 Seconds Hip Flexor Stretch per Side
30 Seconds Butterfly Stretch