Strength
Monday, July 20th, 2026 - Back Squat
General Warm-Up
2 Rounds
30 Seconds Wall Sit
10 Reverse Lunges
10 Empty Bar Zercher Good Mornings
30 Seconds Deep Squat Hold
Specific Warm-Up
2 Super Sets Every 2 Minutes On The Minute
10 In And Out Hops
5 Empty Bar Back Squat With A 5 Second Eccentric
Neural Warm-Up
2 pogo Hops To Vertical Jump: 1 Minutes On The Minute X 8 Rounds
1 Rep
Main Strength
Back Squat: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 82.5% 1 RM
Accessory
KB Deadlift 3 Sets X 10-20 Reps. Every 1.5 Minutes On The Minute.
Goblet Squat With 3 Seconds Pause At The Bottom 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute
Plank Or Weighted Plank 3 Sets X 30-60 Seconds. Every 1.5 Minutes On The Minute.
Cooldown
OptionalHold Each For 30 Seconds
Squat Hold
Hip Flexor Stretch Per Side
Hamstring Stretch
Calf Stretch Per Side