Monday, September 28th, 2026 - Squats

Strength

Monday, September 28th, 2026 - Squats

General Warm-Up

Optional

2 Rounds
10 Air Squats
10 Walking Lunge
10 Barbell Stiff Leg Deadlift
10 KB Swing
16 Alternating Side Lunges
30 Second Hollow Hold
30 Seconds Deep Squat Hold

Specific Warm-Up

Back Squats: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM

Main Strength

Back Squat: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 85% 1RM

Accessory

Perform as a Superset
A1) TRX Hamstring Curls 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Walking Lunges 3 Sets × 5-8 Reps per Side. Every 2 Minutes on the Minute

Cooldown

Optional

Hold Each for 30-45 Seconds
Squat Hold
Deep Lunge Hip Flexor Stretch per Side
Adductor Frog Stretch
Seated Hamstring Stretch