Building Beasts

General Fitness, Mobility
Coach
Terrance Wilkerson
Split Squatober is a 4 Week training program with an emphasis on variations of the Split Squat to Increase Strength, Build Lean Muscle, and Gain Mobility.. 

Program Includes 

Detailed explanation of each movement along with videos to ensure correct and safe technique maximizing your performance and the effects of your training!

Additional focus on mobility to promote joint health and increase ROM (range of motion).

Access to the Building Beasts FB Group

Equipment Needed: Full Gym

Training Split: 5 Days per Week

Fitness Level: Beginner - Advanced

Features
5 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
5 Structured Workouts Weekly
Every exercise comes with detailed explanations and videos to guide you along each session and ensure you the best training experience possible.
benefit-image-1
Increased Strength and Mobility
Split Squatober is the perfect combination of Strength and Mobility! Each workout includes a dynamic warm up to prepare your body for every session followed by key exercises to increase strength while promoting proper movement patterns and execution to guarantee your training results.
benefit-image-2
Suitable for ALL Fitness Levels!
Whether you are in the beginning or advanced phase of your fitness journey you can complete and benefit from this program! Every exercise can be modified to meet you where you are and provide an appropriate and safe challenge.
Features
feature-icon
Programming 5 days per week
4 Week strength program primarily focusing on variations of the Split Squat to increase strength, lean muscle, and mobility within the lower body.
feature-icon
Exercise Breakdowns and Videos
Each movement is explained with videos provided to guide you through each step of the program to ensure the most effective training experience.
feature-icon
Program Focus
Strength and Mobility program featuring variations of the Split Squat to increase Strength, Build Lean Muscle and increase Lower Body Mobility.
feature-icon
Access to Building Beasts FB Group
feature-icon
Delivered through TrainHeroic
Easy tracking through TrainHeroic. Log and record your progress each session and results at the end of the program.
Equipment
Recommended
All gym equipment needed can be found in your standard commercial gyms.
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1- Strength

Recovery

A

Lower Body Mobility List

If you have any mobility issues or feel muscle stiffness before or after your session then make sure to spend 5-10 minutes of mobility each session. You may choose from the list for what best suits your mobility needs. Foam Roll x 2-5 minutes in a given muscle region. Adductors/Groin Tactical Frog x 2-3 Minutes. Hip Flexors Couch Stretch x 2-3 minutes each side. Hip Internal/External Rotators 90/90 Hip Stretch x 2-3 minutes each side. Ankle Mobility Manual Ankle DorsiFlexion or Bench Ankle Stretch x 2-3 minutes each foot Glutes Iron Cross (Straight leg or knee bent) x 2-3 minutes each side Calves Wall Calf Stretch x 2-3 minutes each side Knee Knee CARs x 2-3 minutes each knee

B

Exercise Tempos

C1

Dead Bug

1 x 25

C2

Bird Dog Separates

1 x 25

C3

Goblet Squat

1 x 25

D1

Split Squat Iso Hold

3 x 0:30

D2

Split Squat

3 x 10

E1

Heels Elevated Cyclist Squats

4 x 8 @ 75 %

E2

Heels Elevated DB Cyclist Squat

4 x 8

F1

Banded Isometric Squat Hold

3 x 0:30

F2

Goblet Carry

3 x 0:45

Monday
Week 1 Day 2- Mobility and Accessories

A

Bird Dog w/Foot Off The Ground

3 x 10

B

Copenhagen Plank

3 x 0:45

C

Single Leg RDL

3 x 20

D1

Squat to Plank Walkout

3 x 20

D2

FHL Calf Raise

3 x 50

E

Building Beasts Hip Flow 2

1 x 2

Recovery

F

Lower Body Mobility List

Choose from the 1-3 on the list for what best suits your mobility needs. Foam Roll x 2-5 minutes in a given muscle region. Adductors/Groin Tactical Frog x 2-3 Minutes. Hip Flexors Couch Stretch x 2-3 minutes each side. Hip Internal/External Rotators 90/90 Hip Stretch x 2-3 minutes each side. Ankle Mobility Manual Ankle DorsiFlexion or Bench Ankle Stretch x 2-3 minutes each foot Glutes Iron Cross (Straight leg or knee bent) x 2-3 minutes each side Calves Wall Calf Stretch x 2-3 minutes each side Knee Knee CARs x 2-3 minutes each knee

Tuesday
Week 1 Day 3-Strength

Recovery

A

Lower Body Mobility List

If you have any mobility issues or feel muscle stiffness before or after your session then make sure to spend 5-10 minutes of mobility each session. You may choose from the list for what best suits your mobility needs. Foam Roll x 2-5 minutes in a given muscle region. Adductors/Groin Tactical Frog x 2-3 Minutes. Hip Flexors Couch Stretch x 2-3 minutes each side. Hip Internal/External Rotators 90/90 Hip Stretch x 2-3 minutes each side. Ankle Mobility Manual Ankle DorsiFlexion or Bench Ankle Stretch x 2-3 minutes each foot Glutes Iron Cross (Straight leg or knee bent) x 2-3 minutes each side Calves Wall Calf Stretch x 2-3 minutes each side Knee Knee CARs x 2-3 minutes each knee

B

Exercise Tempos

C1

Side Plank

1 x 1:00

C2

KB Hip Flexor Lift

1 x 50

C3

Seated Band Hip Abduction

1 x 100

D

Eccentric Focused Split Squat + ISO Hold

4 x 5

E1

1-1/2 Romanian Deadlift

4 x 10

E2

Sumo Goblet Squat

10, 10, 10, 15

F

SL Seated Hamstring Curls

3 x 30

Wednesday
Week 1 Day 4- Mobility and Accessories

A

Palloff Press w/Rotation

3 x 20

B

Bird Dog w/Foot Off The Ground

3 x 10

C1

Cossack Squat

3 x 20

C2

Tibialis Raise

3 x 50

D

Building Beasts Hip Flow 2

1 x 2

Recovery

E

Lower Body Mobility List

Choose from the 1-3 on the list for what best suits your mobility needs. Foam Roll x 2-5 minutes in a given muscle region. Adductors/Groin Tactical Frog x 2-3 Minutes. Hip Flexors Couch Stretch x 2-3 minutes each side. Hip Internal/External Rotators 90/90 Hip Stretch x 2-3 minutes each side. Ankle Mobility Manual Ankle DorsiFlexion or Bench Ankle Stretch x 2-3 minutes each foot Glutes Iron Cross (Straight leg or knee bent) x 2-3 minutes each side Calves Wall Calf Stretch x 2-3 minutes each side Knee Knee CARs x 2-3 minutes each knee

Thursday
Week 1 Day 5-Strength

Recovery

A

Lower Body Mobility List

If you have any mobility issues or feel muscle stiffness before or after your session then make sure to spend 5-10 minutes of mobility each session. You may choose from the list for what best suits your mobility needs. Foam Roll x 2-5 minutes in a given muscle region. Adductors/Groin Tactical Frog x 2-3 Minutes. Hip Flexors Couch Stretch x 2-3 minutes each side. Hip Internal/External Rotators 90/90 Hip Stretch x 2-3 minutes each side. Ankle Mobility Manual Ankle DorsiFlexion or Bench Ankle Stretch x 2-3 minutes each foot Glutes Iron Cross (Straight leg or knee bent) x 2-3 minutes each side Calves Wall Calf Stretch x 2-3 minutes each side Knee Knee CARs x 2-3 minutes each knee

B

Exercise Tempos

C1

Weighted Hollow Hold

1 x 1:00

C2

KB RDL

1 x 50

C3

Adductor Machine

1 x 100

D

1-1/2 KB Split Squat

3 x 8

E

Dual Elevated Split Squats

3 x 25

F

SL RDL (Hand Supported)

3 x 10

G1

Seated Hamstring Iso Holds

3 x 0:30

G2

Seated Hamstring Curls

3 x 21

Friday
Week 1 Day 6- Active Recovery

Circuit

A

Find a leisurely activity to do for 30-60 minutes keeping your heart rate steady. Examples of Activity 1. Walking 2. Jogging 3. Yoga (low intensity) 4. Pilates (low intensity) 5. Hiking 6. Biking 7. Swimming 8. Gardening

Saturday
Week 1 Day 7- REST
Split Squatober 2022