Strength
Monday, June 1st, 2026 - Squats
General Warm-Up
2 Rounds
15 Air Squats
15 Band Pull Aparts
15 Glute Bridge
20 Bear Crawl Ankle Rockers
10 per Side Squat Hold Single Knee Drops
Specific Warm-Up
With an Empty Bar Perform 10 Back Squats with A 3 Second Eccentric
Neural Warm-Up
Vertical Squat Jump
5 X 1 Reps Every 30 Seconds
Main Strength
Back Squat
Every 3 Minutes on the Minute
3 Sets X 2 Reps @ 80% 1rm
Accessory
Barbell Split Squat 3 Sets X 10-15 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Stiff Leg Deadlifts 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute
Ab Roll Outs 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.
Cooldown
2-3 Rounds
30 Seconds Hip Flexor Stretch per Side
30 Seconds Butterfly Stretch
30 Seconds Figure 4 Stretch
30 Seconds Squat Hold
30 Seconds Calf Stretch