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Squat Lab: Strength & Mobility

Leanne Kedrosky

Powerlifting, Power Sports , Functional Fitness, Strength & Conditioning, Mobility, General Fitness
Coach
Leanne Kedrosky

IF YOU WANT STRONGER LEGS, A BIGGER BOOTY, AND SQUATS THAT BREAK PRS, THIS PROGRAM IS FOR YOU

You’re showing up, putting in the work, and pushing weight but your squat still isn’t giving you the results you want. The strength, the depth, the muscle growth it should be happening faster.

Maybe it’s tight hips and ankles stopping you from hitting full depth.

Maybe it’s lack of stability making heavy reps feel like a gamble.

Maybe it’s your programming keeping you stuck at the same numbers.

Or maybe you’re just tired of working hard and not seeing the muscle growth you expected.

You don’t need to waste another training cycle guessing. You need a system that builds strength, depth, and size…all in one.

🔥 Stronger numbers, deeper squats, and undeniable power under the bar.

🔥 A squat that moves like a machine—with strength, control, and zero weak points.

🔥 A proven system that gets you results without wasted reps, time, or energy.

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SQUAT DEEPER & LIFT HEAVIER WITHOUT PAIN
Tight hips, stiff ankles, unstable reps... Not anymore. This program rewires your squat at every level...mobility, stability, technique, and strength...so you sink deeper, push heavier, and move smoother every single session. No more fighting your body. Just effortless depth and PRs that keep stacking.
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BUILD THICK, STRONG LEGS & BIGGER BOOTY
Your training is too intense not to show up in your physique. This system targets glutes and quads like nothing else so every squat actually builds muscle. Full-depth, high-power reps that grow your legs, lift your glutes, and make every set count. No wasted work. Just serious lower-body gains.
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PAIN-FREE & LIFT WITH FULL CONFIDENCE
Most programs ignore mobility...this one fixes it. Say goodbye to knee pain, achy hips, and stiff ankles. You’ll feel stronger, move better, and lift heavier without worrying about injury. This isn’t just about getting stronger...it’s about making sure you stay in the game and keep leveling up.
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MASTER EVERY TECHNIQUE FIX
Most squat programs rush through technique. This one breaks it down, step by step. You’ll get head-to-toe squat breakdowns, form cues, and technique fixes that lifters at every level miss. Each session improves your mechanics, so you squat better, move smoother, and lift heavier week after week.
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I BELIEVE IN REAL, FAST PROGRESS
You’ve spent enough time wondering why your squat isn’t improving. This program gives you a step-by-step plan that guarantees results. Every session builds on the last, so you squat deeper, get stronger, and see muscle growth happen fast. No wasted reps. No plateaus. Just nonstop progress.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell / squat rack // Free weights
Recommended
Cable machine, abduction machine, back extension (can sub bands
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Sample Week
Week 1 of 12-week program
Sunday
Reference Day

A

How to Use Squat Lab

B

The unrack / bar position / hand position / rerack

C

How to Brace Properly

D

Proper Foot Position

E

How to Use Your 'Tripod Foot'

F

Using the Down to Get a Better Up

G

The Upper Back Trick for a Stable Squat

H

Your Head and Neck

I

How to Use Progressive Overload

J

Going over Equipment

K

Understanding the Roll of Ankle Mobility

L

Warming Up Your Joints

M

Warming Up Your Lift

N

How to Use the Mini Mobility Classes

O

Hip External Rotation Mini Mobility Class

P

Hip Internal Rotation Mini Class

Q

Knee Flexion Mini Class

R

Ankle Mobility Mini Class

S

Shoulder Mobility for Under the Bar

T

U

Tuesday
Squat Day 1

A

Barbell Back Squats

4 x 8

B

RDL - Bench Feedback

3 x 10

C

Step Ups - Supported

3 x 10

D

Long Lunge Reps

3 x 12 @ 0:05

E

Glute Med/Min Kickback

3 x 12

F

Banded Hip Internal Rotation

3 x 12

Thursday
Squat Day 2

A

1 + 1/4 Back Squat

3 x 5

B

Backwards Lunge

3 x 10

C

Single Leg Glute Bridge

3 x 12

D

Sissy Squat ISO

1 x 2:00

E

Abduction Machine

3 x 12

F

Deadbug - Self Resisted

3 x 1:00

G

Hip External Rotation Isometric

1 x 2:00

Saturday
Full Length Mobility

A

Unlocking a Deeper Squat Mobility Class (42 minutes)

Coach
coach-avatar Leanne Kedrosky

I teach you to build muscle, lift without limits, and stay strong + pain-free. With FRC, FRA, Kinstretch, and StrongFirst certifications, I specialize in strength + mobility—because real progress happens when you train both. I struggled with squat depth + stability. I rebuilt from the ground up and learned how to create lasting mobility gains. I show you what’s holding you back + how to fix it permanently. No guessing, just results!

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IT'S TIME TO GO ALL IN

Every week you wait, others get stronger, build glutes, and hit PRs while you stay stuck. ...Progress comes from commitment. ...PRs happen when you follow the right system. Me and my clients didn’t hope. We followed a proven system. Now? Stronger squats.

Get Squat Lab: Strength & Mobility
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FAQs
I struggle with squat depth. Will this program help me get lower?
Yes! Squat Lab will not only build strength but also improve your hip, knee, and ankle mobility so you can achieve deeper, more controlled squats without pain. Unlike generic programs, it integrates structured mobility training with strength work to increase range of motion AND strength at end range
Is this program for beginners or advanced lifters?
Both! This program will meet you where you’re at! Beginners benefit from the detailed technique breakdowns and mobility drills to build a solid squat foundation, while advanced lifters use the same tools to break through plateaus, refine mechanics, and improve speed and strength out of the hole.
I already lift 4-5x per week. Can I add this to my training?
Yes! It is designed to complement your current training. It includes two squat-focused strength days + one mobility session/week, +optional 15-min mobility add-ons that you can use post-workout or on rest days. These mobility sessions will help you recover faster, move better, and train harder.
Will I get lifetime access?
Yes! You will receive lifetime access to this progrm when purchased.
The Proof
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Student

Verified Athlete

"Today was the first squat day where I made depth without screaming hips. Everything was fluid today!"

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Student

Verified Athlete

"I've always been good at squatting but I got even lower and my torso didn't even lean forward a bit. Today I'm definetly feeling it!"

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Student

Verified Athlete

"I squatted 295 for 8 and it felt so easy and most importantly pain free!!!!"

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Student

Verified Athlete

"I'm stocked I can deadlift and hip thrust a lot more without injuring my lower back with good form cause I was getting to a point where I was hurting myself constantly. I'm super happy that I can squat with good form, I think that is so important for longevity. This week my squat felt easy finally."

Squat Lab: Strength & Mobility