Monday, October 20th, 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

Strength: Back Squat

Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion, Take As Long As You Need To Establish The Max, Rest A Minimum Of 2 Minutes Between Attempts.

Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 16 Walking Lunges
2) 30 Seconds Plank

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