Monday, July 14th, 2025 – Squat Class
General Warm-Up
20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
15 Empty Bar Back Squats
20 Torso Twists
20 Band Pull Aparts
15 Empty Bar Back Squats
Strength
Back Squat
Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 80% 1 Rep Max Or An Easy/Moderate Weight
Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 80% 1 Rep Max Or An Easy/Moderate Weight
Accessory
3 Sets X 6 Reps: Dumbbell Split Squats Per Side / Rest 2 Minutes (Rest ~1 Minute Between Legs)
3 Sets X 6 Reps: Barbell Glute Bridge / Rest 1.5 Minutes
3 Sets X 15 Reps: Band Hamstring Curls / Rest 1 Minute
3 Sets X 10 Reps: Single Arm Farmer Carry March Per Side / Rest 1.5 Minutes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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
3 Sets X 6 Reps: Barbell Glute Bridge / Rest 1.5 Minutes
3 Sets X 15 Reps: Band Hamstring Curls / Rest 1 Minute
3 Sets X 10 Reps: Single Arm Farmer Carry March Per Side / Rest 1.5 Minutes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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