Back Squat
5 - 5 - 5
3 - 3 - 3
1 - 1 - 1
General Warm Up
3-5 min of Cardio Choice, followed by…
3 ROUNDS
5 Air Squats with a pause at the bottom
3 Inchworms with a Push Up
10 Bodyweight Rows (Or Pull Ups, depending on what you did yesterday)
:30 of Bicycle Crunches
Specific Warm Up
Barbell Folks
Get in one set of 10 Empty Bar Squats (shoes off, if possible.) Then get in one set of 5 Empty Bar Squats (shoes on.) After this, you should take time to work up to your working weight for the day.
Dumbbell Folks
Do a set of 5 Goblet Squats, take a rest. Do a set of 5 squats with a single dumbbell at shoulder level, take a rest. Do the same thing with the other arm, take a rest. After this, you should be ready to load up with double dumbbell squats.
Workout of the Day
Barbell Version
5 - 5 - 5
3 - 3 - 3
1 - 1 - 1
Dumbbell Version
3 - 5 Sets of Dumbbell Squat Complex #2
5 Jump Squats (no weight)
1 Tempo Dumbbell Squat* + 1 Dumbbell Squat x 5
5 Jump Squats (no weight)
Rest 2:00 between sets
*:03 down on the tempo squat. See video for demo!
Optional Accessory Work
Personally, this kind of a workout will take me the entire hour and I will be smoked when I’m done. So no accessory work is needed! However, if you are feeling like you need more to get your sweat on…
5 Rounds
:40 of work*
:20 of rest
*Insert your favorite core/ab movement!
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Foam Rolling the Glutes (butt)
1-2min of Foam Rolling the Quads (front of the thigh)
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