Strength
Monday, November 2nd, 2026 - Squats
General Warm-Up
1 Rounds
10 Dynamic Squat to Hinge
10 Walking Lunge
15 Barbell Romanian Deadlift
16 Alternating Side Lunges
30 Second Farmer Hold
30 Seconds Deep Squat Hold
Specific Warm-Up
Back Squats: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
5 @ 45% 1RM
5 @ 50% 1RM
Main Strength
Back Squat: 3 Minutes on the Minutes × 5 Rounds
8 Reps @ 55% 1RM
6 Reps @ 65% 1RM
5 Reps @ 75% 1RM
3 Reps @ 80-85% 1RM
15 Reps @ 55-65% 1RM
Accessory
A1) DB Romanian Deadlift 3 Sets × 8-12 Reps / Rest 1.5 Minutes
B1) Walking Lunges 3 Sets × 5-8 Reps per Side / Rest 1.5 Minutes
C1).weighted Hip Thrusts 3 Sets × 5-10 Reps / Superset with C2
C2) Plank Hold 3 Sets × 30-45 Seconds / Rest 1.5 Minutes
Cooldown
Hold Each for 30-45 Seconds
Squat Hold
Deep Lunge Hip Flexor Stretch per Side
Adductor Frog Stretch
Seated Hamstring Stretch