BOLDT Athletics
Coach
Russell Baron
Welcome to BOLDT Athletics’ Squatober 2026-a 31-day, equipment-free lower body challenge you can take on anytime, anywhere. Follow a progressive bodyweight plan designed to test your limits, improve durability, and build legs as strong as the redwoods.
Features1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 5-week program
Sunday
Squatober Day 1
A
Air Squat
1 x 200
Monday
Squatober Day 2
A
Pulse Squat
2 x 40
B
Iso Squat Soleus Hops
2 x 20
Tuesday
Squatober Day 3
A1
Squat Jack
3 x 20
A2
Pop Jack
3 x 15
A3
Alternating V- Up to Knee Tuck
3 x 10
Wednesday
Squatober Day 4
A
Cossack Squat
1 x 100
Thursday
Squatober Day 5
A1
Alternating Curtsy High Knee
2 x 50
A2
Reverse Crunch
2 x 25
Friday
Squatober Day 6
A
Bulgarian Split Squat Hold
1 x 2:00
Saturday
Squatober Day 7
A
Star Lunges
1 x 30
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