Monday, July 28th, 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 3 Rounds
1 Reps @ 90% 1 Rep Max Or A Moderate/Heavy Weight
Every 3 Minutes On The Minute x 3 Rounds
1 Reps @ 90% 1 Rep Max Or A Moderate/Heavy Weight
Accessory
6 Reps: Dumbbell Split Squats Per Side / Every 2.5 Minutes On the Minute
6 Reps: Barbell Glute Bridge / Every 1.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every Minute On the Minute
10 Reps: Single Arm Farmer Carry March Per Side / Every 2 Minutes On the Minute
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
6 Reps: Barbell Glute Bridge / Every 1.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every Minute On the Minute
10 Reps: Single Arm Farmer Carry March Per Side / Every 2 Minutes On the Minute
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