Monday, November 24th, 2025 – Squat Class
General Warm-Up
12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
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
12 Slow Eccentric Goblet Squats
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) 5 Deficit Deadlifts
2) 12 Alternating Lunges
3) 12 Hanging Leg Raises
1) 5 Deficit Deadlifts
2) 12 Alternating Lunges
3) 12 Hanging Leg Raises
Back Squats
* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 3 Reps @ 60% Of Working Max
Round 2: 3 Reps @ 67.5% Of Working Max
Round 3,4,5: 8 Reps @ 72.5% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps
Every 3 Minutes On The Minute
Round 1: 3 Reps @ 60% Of Working Max
Round 2: 3 Reps @ 67.5% Of Working Max
Round 3,4,5: 8 Reps @ 72.5% 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