Monday, September 22nd, 2025 – Squat Class
General Warm-Up
20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats
20 Torso Twists
20 Band Pull Aparts
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats
Strength
Every 3 Minutes On The Minute x 3 Rounds
3 Reps @ 90% 1 Rep Max Or An Easy/Moderate Weight
3 Reps @ 90% 1 Rep Max Or An Easy/Moderate Weight
Accessory
9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Front Squats
2) 6 Reps: Barbell Glute Bridge
3) 10 Reps Per Side: High Plank Knees To Elbows
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) 6 Reps: Front Squats
2) 6 Reps: Barbell Glute Bridge
3) 10 Reps Per Side: High Plank Knees To Elbows
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