Strength or Conditioning Series: Front Squats

Updated: May 26

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!


Warm-up:

20 Squats

Spinal Flow

Knee Grab to Single Leg Deadlift

Lunge Twists

Arm Circles

20 Squats


Then,

2:00 Cumulative Plank

2:00 Cumulative Glute Bridge Hold


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.

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

At Home Option


Example-

1:00 of SAFE Front Squat work, then 200 m Run and 15 V-ups.

1:00 Rest

Repeat


Less than 1 Month:

Complete 2-3 rounds with light weight

30 Seconds of Front Squat

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

8 V-ups or Alt Leg V-ups

Rest 1:00

Repeat


Less than 3 Months:

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

1:00 Front Squat 25/45 Conditioning 45/65 Strength

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

15 V-ups

Rest 1:00

Repeat


Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Child's Pose


*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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