Strength
Monday, October 7th, 2024 – Squat Sesh
General Warm-Up
2 Rounds:
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
15 Air Squats
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
15 Air Squats
Accessory
1. Back Squat: 3 Sets x 8-12 Reps / Rest 1 Minute
2. Stiff Leg Deadlift: 3 Sets x 8-12 Reps Per Side / Rest 1 Minute
3. Hollow Hold: 3 Sets x 60-90 Seconds / Rest 1 Minute
2. Stiff Leg Deadlift: 3 Sets x 8-12 Reps Per Side / Rest 1 Minute
3. Hollow Hold: 3 Sets x 60-90 Seconds / Rest 1 Minute
Front Squats
1 Set x 5 Reps @ 40% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1-2 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1-2 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 1-2 Minutes