Back Squat: 5 x 10
*Rest as needed between sets.
General Warm Up
3-5min of Cardio of Choice, then perform the Joint Rotation Warm Up, followed by...
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
Specific Warm Up
The general warm up was very much geared towards getting your legs and glutes fired up for squats. Now, spend some time specifying for your particular kind of squat, be it barbell, double dumbbell, single dumbbell, or air squat. Test out some reps and work your way up to your starting weight for the day!
Workout of the Day
5 x 10
Workout Notes
The idea of this workout is to get in 5 challenging sets of 10 reps. Depending on how you hold up, the weight may stay the same across all of your sets, it may go up, or it will very likely go down! As long as each set is beautiful AND challenging, you’ve nailed it!
Back Squat Modifications
Whether the back squat is just not for you or you don’t have a squat rack available to you, there are many other ways to get this one done! If you are a barbell kinda person, you can always feel free to change back squats to front squats! I always prefer Front Squats as they fit my body better and help me increase my clean.
There are also many dumbbell squat options in the Dumbbell Squat Variations video. Squatting with one or two dumbbells is one of the safest and most effective ways to get strong! Because our rep scheme is so high today, you may be able to challenge yourself with a plain ol’ 5 x 10. However, if you are a beast and you are too strong for your dumbbells, you can add a tempo to any or all of your reps to make it more challenging! This means that on your way down in the squat, squeeze all of your muscles and descend in slow motion for 3 to 5 seconds. Holding at the bottom will make it more of a challenge as well.
Optional Accessory Work
3-5 ROUNDS
5-10 Glute Bridges - R
5-10 Glute Bridges - L
Rest 1:00
*Hold at the top of each glute bridge for one second.
Cool Down
1-2min of Couch Stretch Per Leg
1-2min of Pigeon / Figure 4 Per Leg
1-2min in a Forward Fold
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