Strength or Conditioning Series: Back Squats

Strength or Conditioning. Today YOU get to choose which you would like to really focus on. Now, either option still provides multiple shared benefits. However by adding or subtracting weight, we significantly increase benefits more in one area than another. We haven't been able to go very heavy much lately. So let's play it smart and remember that we can always add or drop weight depending on how we are feeling and how we are moving! We never let ego or insecurity control our decisions, during a workout. We use common sense and heart.

Safe/Full range of motion + Serious Sweat = Win!


Spinal Flow

20 Glute Bridges

20 Y-T-Cobras

Down Dog to Runner's Lunge & Twist

20 Glute Bridges

Arm Circles


2:00 Cumulative Plank

Main Workout:

Complete 5 Rounds of 1:00 of work followed, immediately, by a 200 m Run*, then 15 V-ups. Rest 1:00 and repeat.

Back Squats 95/135 Strength - 65/95 Conditioning**

At Home Option


1:00 of SAFE Back Squat work, then 200 m Run and 15 Straight Leg Situps

1:00 Rest


Less than 1 Month:

Complete 2-3 rounds with light weight

30 Seconds of Back Squats

100 m Run/rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.

8 Straight Leg Situps

Rest 1:00


Less than 3 Months:

Complete 4-5 Rounds with varying weights, avoid the heaviest recommended weight

1:00 Back Squats 25/45 Conditioning 45/65 Strength

400 m Run/rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.

15 Straight Leg Situps

Rest 1:00


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use an old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch

*200 m run may be subbed with rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.

**Weight amounts listed are guidelines and not a requirement for succeeding or a measurement of your self worth. They are based on general weight amounts used for specific metabolic purposes, over 12 years and thousands of people of different abilities and experiences.

Which means - If you want to go heavy today, go heavy. As long as you have safe and proper form and you have been consistently doing our workouts for more than 3 months, carefully add weight to what is comfortable for you. Heavy = Slower= Less Reps=O.K.

Post thoughts and weights used. Love that feedback it helps so much!

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