Monday, September 8th, 2025 – Squat Class

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

Back Squat

Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 70% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps Per Side: Dumbbell Split Squat
2) 6 Reps: Stiff Leg Deadlift
3) 30 Seconds: Zercher Hold

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