Monday, April 6th, 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
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, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.
Neural Warm-Up
Squatting High Jump
3 Sets x 1 Rep
3 Sets x 1 Rep
Main Strength Movement - Back Squat
Every 3 minutes on the minute
5 sets x 5 reps @ 65% 1RM with a tempo of 3-2-0-1
5 sets x 5 reps @ 65% 1RM with a tempo of 3-2-0-1
Secondary Strength Movement - Paused Box Squats
Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0
3 sets x 8-12 reps with a tempo of 2-4-1-0
Accessory
Barbell Split Squats 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Barbell Zercher Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.
Hollow Hold Flutter Kicks 3 sets x 30-40 seconds. Every 1.5 minutes on the minute.
Barbell Zercher Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.
Hollow Hold Flutter Kicks 3 sets x 30-40 seconds. Every 1.5 minutes on the minute.
Cooldown
2 Rounds
30 seconds hip flexor stretch per side
30 seconds butterfly stretch
30 seconds hip flexor stretch per side
30 seconds butterfly stretch