Monday, March 18th, 2024 – Squat

Warm Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds

Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Dynamic Squat
Alternating Deep Lunge
Empty Bar Back Squat

Back Squat

30 Minutes Build to Heavy 1 Reps / Rest as Needed

You Can Follow the Below Protocol:
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessories

In 15 Minutes
1) Bulgarian Split Squats 3 Sets X 8 Reps per Side/ Rest 1.5 Minutes
2) Barbell Glute Bridge 3 Sets X 15 Reps / Rest 1 Minute