Strength Day - Back Squat

Week 3! We’ll be introducing some accessory strength work to prime the main effort lifts. These will help us prepare for the heavy sets.

Warm Up

- 5 Minutes of easy cardio machine work.

2 sets
- Forward Leg Swings 10/10
- Lateral Leg Swings 10/10
- Hip Circles 10 Clockwise/ 10 Counterclockwise
- Glute Bridges 10

2 sets
- Kneeling Calf Stretch :30 seconds per side
- Kneeling Overhead Lateral Stretch :30 per side
- Body Weight Squat 10

2 sets
- Barbell Good Morning 10
- Barbell Back Squat 10
- Barbell Back Squat :30 pause

Strength

1: Pause Back Squat
- 3x3@60-65%

2: Barbell Back Squat
- 1x5@75%
- 1x5@80%
- 5x5@85%

Accessory Work

Superset 1
1: Weighted Good Mornings 3x10
1: Weighted Bulgarian Split Squats 3x10/10

Superset 2
2: Leg Press Machine (Narrow) 3x12
2: Weighted Standing Calf Raise 3x15

Cool Down Movements

2 sets of Static Stretching
- Standing Hamstring Stretch :30 seconds per side
- Standing Quad Stretch :30 seconds per side
- Standing Low Back Stretch - Touch toes :30 seconds
- Child’s Pose 1:00

Foam Rolling
- Glutes 1:00
- Hamstrings 1:00
- Upper Back 1:00
- Quads 1:00