Strength
Monday, August 24th, 2026 - Squat
General Warm-Up
2 Rounds
10 Air Squats
10 Reverse Lunges
10 Glute Bridge
10 Barbell Good Morning
16 Alternating Side Lunges
30 Second Plank
30 Seconds Deep Squat Hold
Specific Warm-Up
Back Squats:1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
Main Strength
Back Squat:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 72.5% 1RM
Accessory
Perform as a Superset
A1) Barbell Stiff Leg Deadlift 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Dual DB Lunge 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute
Cooldown
Hold Each for 30-45 Seconds
Squat Hold
Deep Lunge Hip Flexor Stretch per Side
Adductor Frog Stretch
Seated Hamstring Stretch