Monday, May 12th, 2025 – Squat Class
General Warm-Up
Every Minute on the Minute x 6 minutes
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Temp Cobra Squats (3 second pause at the bottom)
Every Minute on the Minute
5 Reps: Goblet Squats
5 Reps: Goblet Squats
5 Reps: Empty Barbell Squats
5 Reps: Empty Barbell Squats
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Temp Cobra Squats (3 second pause at the bottom)
Every Minute on the Minute
5 Reps: Goblet Squats
5 Reps: Goblet Squats
5 Reps: Empty Barbell Squats
5 Reps: Empty Barbell Squats
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
Strength
Back Squat
Back Squat
Ascending EMOM Style 5RM
2:00 - 5 Reps @ 60% 1RM
2:00 - 4 Reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 Rm
3:00 - 1 Reps @ 85% 1 Rm
4:00 - 5 Rep Max Attempt
4:00 - 5 Rep Max Attempt
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.
Back Squat
Ascending EMOM Style 5RM
2:00 - 5 Reps @ 60% 1RM
2:00 - 4 Reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 Rm
3:00 - 1 Reps @ 85% 1 Rm
4:00 - 5 Rep Max Attempt
4:00 - 5 Rep Max Attempt
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.
Accessory
3 Rounds Interval Accessories / 60 seconds work cap / 15 seconds transition
6 Reps: Front Squats
8 Reps: Dumbbell Romanian Deadlift
8 Reps: Bulgarian Split Squat Right
8 Reps: Bulgarian Split Squat Left
10 Reps1: Hollow Hold Knee Tuck
6 Reps: Front Squats
8 Reps: Dumbbell Romanian Deadlift
8 Reps: Bulgarian Split Squat Right
8 Reps: Bulgarian Split Squat Left
10 Reps1: Hollow Hold Knee Tuck