Over the span of 4-weeks, establish formidable lower body strength & musculature yielding a 10% return, or more, to your 1-Rep Max Back Squat.
Build tree trunks and lift the house. This program is not for the faint of heart.
It will require discipline, time and effort. Lots of effort. But if done as prescribed, you will handsomely reap the benefits!
Program Overview: 4 weeks. 4 training days/week. Main Focus: Legs & Core.
Let's get it....!!!!
A1
Fire Hydrant
3 x 15
A2
reverse lunge
6, 6, 8
B
Bretzel Stretch
0:15, 0:20
C
BackSquat
4 x 9 @ 70 %
D
Leg Press Machine
12, 12, 15
E1
Ab Wheel Roll-Out
3 x 10
E2
Leg Lever
10, 10, 12
A1
Air Squat
8, 10, 10
A2
Band Hip Flexor Stretch
0:15, 0:20
B
Bretzel Stretch
0:15, 0:20
C
BackSquat
5 x 7 @ 75 %
D
RFESS
8, 8, 10
E1
Russian Twists
24, 24, 30
E2
Feet Elevated Crunch
3 x 50
A1
WallSit
0:30, 0:30, 0:45
A2
Lateral Band Walk
2 x 50
B
Bretzel Stretch
0:15, 0:20
C
BackSquat
7 x 5 @ 80 %
D
Prone DB Hamstring Curl
15, 15, 20
E1
Sit-Up to Z-Press
6, 6, 8
E2
Forearm Plank
3 x 1:00
A1
Lunge w/ a Twist
2 x 50
A2
Bird Dogs
10, 12
B
Bretzel Stretch
0:15, 0:20
C
BackSquat
10 x 3 @ 85 %
D
DeadBug Series
3 x 1:00
With 10+ years of experience as a Certified Personal Trainer & Strength Conditioning Coach, Kyle is an LA Native, Gym Owner, Regional CF Games Athlete, 2x IronMan & 3x UltraMarathon Runner with an athletic background & incredible work ethic. OPEX CCP Level 1 Associate Coach. B.S. Colorado State University Exercise Science & Sociology. CF L1, L2, Football, & Kids. Emergency Medical Technician–EMT-B
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