Monday, May 15th, 2023 – Squat

Warm Up

30 seconds work / 10 seconds rest x 3 rounds

Bodyweight Squat Hold
Sweeper Stretch
Deadbug
Glute Bridge
Empty Bar Squat Hold

Back Squat

5 reps @ 45% 1 RM / Rest 1 Minutes
5 reps @ 55% 1 RM / Rest 1 Minutes
5 reps @ 65% 1 RM / Rest 1 Minutes
3 reps @ 70% 1 RM/ Rest 1.5 Minutes
2 reps @ 75% 1 RM / Rest 2 Minutes
1 reps @ 80% 1 RM / Rest 2.5-5 Minutes

– Build up weight each set by 5-10lb increments.
– Continue to perform 1 rep until you find your 1 rep max lift.

Accessories

3 Rounds

8-12 Goblet Squats
30-60 sec. Clam Shell Hold – per side
30-60 sec. Single Arm Farmer Carries – per side

Rest 1.5 minutes