Monday, November 3rd, 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
5 Deficit Deadlifts
12 Alternating Lunges
12 Hanging Leg Raises
5 Deficit Deadlifts
12 Alternating Lunges
12 Hanging Leg Raises
Back Squat
* Use 90% of your 1 rep max as your working max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 55% Of Working Max
Round 2: 5 Reps @ 62.5% Of Working Max
Round 3, 4, 5: 10 Reps @ 67.5% Of Working Max
* Final Set Is An AMRAP Minus 2-3 Reps
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 55% Of Working Max
Round 2: 5 Reps @ 62.5% Of Working Max
Round 3, 4, 5: 10 Reps @ 67.5% Of Working Max
* Final Set Is An AMRAP Minus 2-3 Reps
Cool Down & Dismissal
Equipment Break Down And Put Away
- Into, If Time -
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
- 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