Strength
Monday, June 15th, 2026 - Squat Class
General Warm-Up
2 Rounds
10 Air Squats
10 Reverse Lunges
10 Glute Bridges
10 Empty Bar Good Mornings
30 Seconds Deep Squat Hold
Specific Warm-Up
2 Super Sets Every 2 Minutes on the Minute
10 Forward Pogo Hops
5 Empty Bar Back Squat with a 5 Second Eccentric
Neural Warm-Up
Every 1 Minutes on the Minute × 8 Rounds
Triple Broad Jump X 1 Rep
Main Strength
2 Minutes on the Minutes × 5 Rounds
Back Squat
5 Reps @ 70% 1RM
Accessory
Romanian Deadlift 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
Split Squats 3 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute
Plank or Weighted Plank 3 Sets × 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