Strength
Monday, July 27th, 2026 - Squat
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 X 5 Rounds
3 Single Leg Vertical Jumps Per Side
Main Strength
Back Squat: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 85% 1 RM
Accessory
Dual DB Stiff Leg Deadlift 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Front Squat 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Weighted Crunch 3 Sets X 8-15 Reps. 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