12 week Squat program
3 sessions a week
FeaturesA
Back Squat
1, 2, 2, 2 @ 100, 80, 80, 80 %
B
Pendlay Row
4 x 10
C
TRX Pike
4 x 15
A
Front Squat
1, 3, 3, 3 @ 100, 60, 60, 60 %
B
GHD Hip Extension
4 x 15
C
Glute-Ham Raise
5 x 5
A
Back Squat
6 x 3 @ 80 %
B
Good Morning
4 x 10
Circuit
C
Accumulate 60-100 GHD Sit Ups in minimal sets
Circuit
D
Accumulate 60-100 Banded Good Mornings in minimal sets