Power Week: Back Squat

This week we are focusing on Power. Beginning with the three power lifts. Squats, Deadlifts, and Bench Press. And ending the week with Olympic lifts. Our warm-ups will focus on specific drills and mobility for the lift that day, really targeting form. In order to get the most out of this week please keep the following in mind:

  1. We will start each class, together, on time. Normally we allow early birds to get started before class, but this week we need everyone's attention as we go through the newer drills together.

  2. Form is king. We will keep the weights light until we are capable of SAFELY loading our lifts. Even experienced lifters know that practice prevents injury and facilitates more effective lifts.

  3. Even though we aren't going to be throwing down typical weekly workouts, you are still getting worked. You may feel the need to add "cardio" to these workouts by doing more before or after class, but please remember. Sometimes more isn't better, it's just more. Trust the process.

Warm-up: 10-15 minutes

400 M Run/Row

20 Glute Bridges (Slow Count)

2:00 Cumulative Plank

Resistance Band Chest/Shoulder Mobility

20 Pole Squat Drill

20 Wall Squat Drill

20 Overhead Squat Drill (With PVC or Resistance Band)

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


Main Workout

Option 1 > 3 Months

12-10-8-6-4-2 Reps of Back Squat

Rest 2 minutes between each set. Weights increase as reps decrease ONLY IF FORM ALLOWS.

Then complete the following drop set-

2 - at heaviest weight achieved

4 - 80% of 2 rep weight

6 - 60% of 2 rep weight

8 - 40% of 2 rep weight


Option 2 < 3 Months

12-10-8-6-4-2 Reps of Back Squat

Rest 2 minutes between each set. Weights increase as reps decrease ONLY IF FORM ALLOWS.

No drop sets


Option 3 < 1 Month

3 sets of 10-12 reps of Back Squat/ Goblet Squats/continued drill work


Cool Down:

Lower Body Banded Stretches

Chest/Shoulder Stretches

Post weights used and thoughts to comments


Challenge of the Week: Hold a plank as long as you can



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