Strength
Monday, August 3rd, 2026 - Squats
General Warm-Up
2 Rounds
10 Air Squats
10 Reverse Lunges
30 Second Plank
30 Seconds Deep Squat Hold
Specific Warm-Up
2 Super Sets Every 2 Minutes on the Minute
10 Pogo Hops
5 Empty Bar Back Squat with a 5 Second Eccentric
Neural Warm-Up
1 Minutes on the Minute × 5 Rounds
3 Single Leg Vertical Jumps per Side
Main Strength
Back Squat: 2.5 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 90% 1RM
Secondary Strength
Dual DB Stiff Leg Deadlift 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
Front Squat 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute
Weighted Crunch 3 Sets × 8-15reps. Every 1.5 Minutes on the Minute.
Cooldown
Hold Each For 30 Seconds
Squat Hold
Hip Flexor Stretch Per Side
Hamstring Stretch
Calf Stretch Per Side