Back Squats

Warm-up:

40 Jumping Jacks

20 Glute Bridges

1:00 Plank

:30 R Side Plank

:30 L Side Plank

20 Glute Bridges

Resistance Band Chest/Shoulder Mobility

20 Overhead Squat Drill (With PVC or Resistance Band)

Resistance Band Chest/Shoulder Mobility (Yes, a second time)


Then Complete the Following*: 10 X 8 X 6 X 4 X 2 X 2 sets of AHAP Back Squats *Rest 3-5 minutes between sets *Begin with some practice sets, of lighter weight, to find what is YOUR AHAP (As Heavy As Safely Possible) *Less than 1 Month Complete 3 Sets of 5-8 reps lighter weight with the focus on form!


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch



Post thoughts and weights for back squats to comments


@Home

Option 1 > 3 Months

Complete DB Squats or Goblet Squats

20 X 15 X 10 X 10 X 15 x 20 with 15/20 DBs


Option 2 < 3 Months

15 X 10 X 10 X 15 10/15 DBs


Option 3 < 1 Month

Practice form without weight first, then complete with 5/10 DBs

4 Sets of 10 without weight

4 Sets of 10 with light weight


Drinkin and Burpin






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