Squat Day

Warm-up:

200 M Run/Row

20 Glute Bridges (Slow Count)

2:00 Cumulative Plank

Resistance Band Chest/Shoulder Mobility

20 Overhead Squat Drill (With PVC or Resistance Band)

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

Then,

Warm-up with progressively heavier Back Squats


Then Complete the Following:

Option 1 > 3 Months 5 X 5 X 5 X 5 sets of AHAP Back Squats

5 X 5 X 5 X 5 sets of AHAP Front Squats

Option 2 < 3 Months 5 X 5 X 5 sets of AHAP Back Squats

5 X 5 X 5 sets of AHAP Front Squats


Option 3 < 1 Month 5 X 5 X 5 sets of Back Squats 45/65

5 X 5 X 5 sets of Front Squats 25/65

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) Less than 1 Month Complete 3 Sets of 5-8 reps lighter weight with the focus on form!


Option 4: Strength Focus

Complete Only Back Squats


Cool Down:

Child's Pose

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch

Pigeon Stretch

Post Weights and Thoughts to Comments


Daily Challenge:

50 Situps

50 Tick Tocks R

50 Tick Tocks L