Strength
Monday, June 8th, 2026 - Squat Class
General Warm-Up
3 Rounds
10 Kang Squats
12 Alternating Lunges
10 Glute Bridge
Specific Warm-Up
Back Squat Every 1:30 Minutes On the Minute
10 Empty Bar
5 @ 45%
5 @ 55%
3 @ 65%
2 @ 75%
Neural Warm-Up
2 Rounds Every Minute on The Minute
3 High Jumps
3 Broad Jumps
Main Strength
Back Squat Every 3:30 Minutes on the Minute
1 Set × 1 @ 90-95%
1 Set × 1 @ 95-100%
1 Set × 1 @ PR Attempt
Accessory
Barbell Split Squat 2 Sets × 10-15 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Stiff Leg Deadlifts 2 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute
Ab Roll Outs 2 Sets × 5-10 Reps. Every 1.5 Minutes on the Minute.
Cooldown
2 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