Transcription
FREE program designed to increase yourSQUATComplete workouts 2 Days/week for 8 weeks
Day 1 of Week 1-4 Focus: MOVEMENT COMPETENCYWEEK 1WEEK 2WEEK 3WEEK 4NOTE:EXERCISE%WT REPS RPE%WT REPS RPE%WT REPS RPE%WT REPS RPE%WT REPS RPE4x5%WT REPS RPE5x5%WT REPS RPE5x5%WT REPS RPE3x8WARM UP Everyday WK 1-4DO BEFOREHANDHip Tilt (ant/post) 1x20eGlute Bridges (GB) 2x15GB w/ 3 sec static hold 1x6GB hold w/ march 1x4Squat Jumps 1x15Full Birddog 2x4eEXERCISE1a. DB 1/2 Squat jumps1b. Front squats*Work at comfortable R.O.M*Keep weight low until comfortablewith pattern2a. Leg press4x63x10ADD5x65x83x103x103x152x10Weight2b. 45 Back extension3x123x153x102x203a. Goblet 2x15Hold 1 Sec on Top3b. Lunge SeriesFront/Back/Lateral3c. DB RDLsCOOL DOWN Everyday WK 1-4DO AFTERWARDSStretch 1-2 minutesFoam roll 1-2 minutes as neededRPE SCALE: 7 3-4 reps with ease, 8 2-3 reps with ease, 9 1-2 reps left with ease
Day 2 of Week 1-4 Focus: STRENGTHWEEK 1WEEK 2WEEK 3WEEK 4NOTE:EXERCISE%WT REPS RPE%WT REPS RPE%WT REPS RPE%WT REPS RPEWARM UP Everyday WK 1-4DO BEFOREHANDHip Tilt (ant/post) 1x20eGlute Bridges (GB) 2x15GB w/ 3 sec static hold 1x6GB hold w/ march 1x4Squat Jumps 1x15Full Birddog 2x4e90%EXERCISE%WT REPS RPE1a. Back Squat TEMPO (4:1:X)%WT REPS RPE%WT REPS RPE%WT REPS RPE3x84x85x67x43x64x65x57x32a. Zercher squats *LIGHT*2x122x123x102x152b. Reverse lunge off of a plate2x8e2x8e3x6e2x10eWeek 4 choose your own Tempo1b. Box jumpsIf you don't have a box, use truck jumps3a. Bear walks102153203252*Forward and Backward*Week 1 10 yards*Add 5 yards/week3b. SL Eccentric squats2x6e3x6e3x8e2x8e23325 seconds down3c. Heavy bi-lateral walks*Add weight each week*40-60 yardsCOOL DOWN Everyday WK 1-4DO AFTERWARDSStretch 1-2 minutesFoam roll 1-2 minutes as neededRPE SCALE: 7 3-4 reps with ease, 8 2-3 reps with ease, 9 1-2 reps left with ease
Day 1 of Week 5-8 Focus: STRENGTH SPEEDWEEK 1WEEK 2WEEK 3WEEK 4NOTE:EXERCISE%WT REPS RPE%WT REPS RPE%WT REPS RPE%WT REPS RPE%WT REPS RPE4x4%WT REPS RPE5x4%WT REPS RPE5x5%WT REPS RPE4x8WARM UP EVERYDAY WK 5-8DO BEFOREHip Tilt (ant/post) 1x20eGlute Bridges (GB) 1x15GB w/ 3 sec static hold 1x10eThoracic openers 1x8eCat/cow 1x15Pogo jumps 2x30sEXERCISE1a. Trap bar squat jumps1b. Low-bar squat*Work at comfortable R.O.M*Keep weight low until comfortablewith pattern2a. Push press2b. Pull-ups/chins4x55x55x64x81x102x6ADD 1x8Weight 2x53x52x83x5-103x5-103x5-102x8-103a. Heavy low box step-upsDB in hand2x8e2x15e3x12e2x20e3b. Toe-raised squats (quad dom.)2x102x123x102x153c. Sing Leg (SL) RDL2x8e2x8e3x10e2x10eCOOL DOWN Everyday WK 5-8DO AFTERWARDSStretch 1-2 minutesFoam roll 1-2 minutes as neededRPE SCALE: 7 3-4 reps with ease, 8 2-3 reps with ease, 9 1-2 reps left with ease
Day 2 of Week 5-8 Focus: STRENGTHWEEK 1WEEK 2WEEK 3WEEK 4NOTE:EXERCISE%WT REPS RPE%WT REPS RPE%WT REPS RPE%WT REPS RPE%WT REPS RPE%WT REPS RPE%WT REPS RPE%WT REPS RPEWARM UP EVERYDAY WK 5-8DO BEFOREHip Tilt (ant/post) 1x20eGlute Bridges (GB) 1x15Bear holds (3 seconds) 2x8Thoracic openers 1x8eCat/cow 1x15Goblet sumo squat 2x15EXERCISE1a. Back squat TEMPO (2:1:X)6x487x388x2Week 3 & 4: choose your own Tempo1b. OH (Overhead) PVC squat92x572x37.52x28.54x19.56x37x38x310x32a. Leg Press2x252x253x252x302b. Leg curls2x122x123x122x123a. Lunge 02x15Hold at bottom for 3 seconds each repFront/Back/Lateral3b. SL Eccentric squats5 seconds down3c. Leg extensionPause 1 second up topCOOL DOWN Everyday WK 5-8DO AFTERWARDSStretch 1-2 minutesFoam roll 1-2 minutes as neededRPE SCALE: 7 3-4 reps with ease, 8 2-3 reps with ease, 9 1-2 reps left with ease
FREE program designed to increase your SQUAT Complete workouts 2 Days/week for 8 weeks. EXERCISE % WT REPS RPE % WT REPS RPE % WT REPS RPE % WT REPS RPE WARM_UP Everyday WK 1-4 DO BEFOREHAND Hip Tilt (ant/post) 1x20e Glute Bridges (GB) 2x15 GB w/ 3 sec static hold 1x6 GB hold w/ march 1x4 Squat Jumps 1x15 Full Birddog 2x4e EXERCISE % WT REPS
