Squat Day

Updated: Aug 18, 2020

Warm-up:

3 Rounds

1:00 Plank

30 Glute Bridges


Then Complete the Following: 5 X 5 X 5 sets of AHAP Back Squats

5 X 5 X 5 sets of AHAP Front Squats

*Complete all 3 sets of one exercise before beginning the next *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)

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Post Weights to Comments


***Less than 3 weeks with us? Please scale the weight back to focus on form and safety.


@Home Version

Complete the Warm-up as written

Complete the Main Workout as follows (scaling as needed based on available equipment and appropriate Option as outlined below)

Option 1 > 3 Months:

Complete 10-12 Slow Count Weighted Squats (Either 1 DB in each hand or 1 DB/KB held in front for Goblet Squat As Heavy as Safely Possible) 3 counts down/3 count hold/3 counts up

Rest 2-3 Minutes

Repeat with 4 counts down/4 count hold/4 count up

Rest 2-3 Minutes

Repeat with a 5 count

Rest then repeat with a 5 count and go back down each set until you finish with a 3 count.


Complete the Cool Down as written


Option 2 < 3 Months:

Complete 10-12 Slow Count Weighted Squats (Either 1 DB in each hand or 1 DB/KB held in front for Goblet Squat As Heavy as Safely Possible) 3 counts down/3 count hold/3 counts up

Rest 2-3 Minutes

Repeat with 4 counts down/4 count hold/4 count up

Rest 2-3 Minutes

Repeat the 4 count set

Rest then finish with a 3 count set

Complete the Cool Down as written

Option 3 < 1 Month:

Complete 5-8 Slow Count Weighted Squats (Either 1 DB in each hand or 1 DB/KB held in front for Goblet Squat

5/8 each hand or 10/15 single weight

Rest 2-3 Minutes

Repeat 3 times


Complete the Cool Down as written

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