Strength
Monday, May 11th, 2026 - Squat Class
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
No Hands Box Jumps
5 X 1 Reps Every 30 Seconds
Main Strength
Back Squat Every 2.5 Minutes on the Minute
5 Sets X 2 Reps @ 85% 1RM
Secondary Strength
Front Squats Every 2 Minutes on the Minute
3 Sets X 6-8 Reps
Accessory
Dumbbell Bulgarian Split Squat 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Heavy Hip Thrusters 3 Sets X 5-10 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
Optional2 Rounds
30 Seconds Hip Flexor Stretch per Side
30 Seconds Butterfly Stretch