Monday, October 27th, 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
Strength
Back Squats (use 90% of your 1 rep max as your working max)
Every 3 Minutes on the Minute x 5 Rounds
10 Reps @ 60% of Working Max
*Final Set is an AMRAP Minus 2-3 reps
Every 3 Minutes on the Minute x 5 Rounds
10 Reps @ 60% of Working Max
*Final Set is an AMRAP Minus 2-3 reps
Accessory
9 Rounds Every 2 Minutes On The Minute
1) 12 Barbell hip thrusts
2) 12 Supermans
3) 12 V-ups
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
1) 12 Barbell hip thrusts
2) 12 Supermans
3) 12 V-ups
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