Strength
Monday, November 24th, 2025 – Squat Class
General Warm-Up
12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats
Secondary Strength Movement
Back Squat
* Use 90% Of Your 1 Rep Max As Your Working MaxEvery 3 Minutes On The Minute
Round 1: 3 Reps @ 60% Of Working Max
Round 2: 3 Reps @ 67.5% Of Working Max
Round 3,4,5: 8 Reps @ 72.5% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps
Accessory
3 Rounds Each Every 2 Minutes On The Minute
1) 5 Deficit Deadlifts
2) 12 Alternating Lunges
3) 12 Hanging Leg Raises
1) 5 Deficit Deadlifts
2) 12 Alternating Lunges
3) 12 Hanging Leg Raises
Cool Down & Dismissal
Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds