Strength
Monday, June 22nd, 2026 - Back Squat
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
Triple Broad Jump: 1 Minutes On The Minute X 8 Rounds
1 Rep
Main Strength
Back Squat: 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 72.5% 1 RM
Accessory
Romanian Deadlift 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Split Squats 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