Monday, November 4th, 2024 – Squat Sesh

Warm-Up

2 Rounds:
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
15 Air Squats

Front Squats

1 Set x 5 Reps @ 40% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 2+ Minutes

Accessory Movements

1. Back Squat: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Glute Bridge: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Plank: 3 Sets x 30-90 Seconds / Rest 1 Minute