Monday, December 15th, 2025 – Squat Class
General Warm-Up
12 Squat And Reach
12 90/90 Hip Switch
12 Glute Bridge March
8 Goblet Squats With A Pause At The Bottom
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats
12 90/90 Hip Switch
12 Glute Bridge March
8 Goblet Squats With A Pause At The Bottom
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats
Accessory
3 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Dumbbell Romanian Deadlifts
2) 6-10 Split Squats Per Side
3) 10-20 Crunches
1) 10-15 Dumbbell Romanian Deadlifts
2) 6-10 Split Squats Per Side
3) 10-20 Crunches
Back Squats
(Use 90% Of Your 1 Rep Max As Your Working Max)
Every 3 Minutes On The Minute
6 Rounds X 5 Reps @ 70% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps
Every 3 Minutes On The Minute
6 Rounds X 5 Reps @ 70% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps
Cool Down & Dismissal
Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds