Building Beasts
Strength & Conditioning, General Fitness, Custom ProgrammingWelcome to Split Squatober V3!
The Split Squatober Home Edition is suitable for beginners and intermediate lifters.
In this program we will be focusing on building lower body strength, muscle, and performance by prioritizing different Split Squat Variations as your primary movement.
The program is split into three Strength Days.
Day 1: Isometrics and Stability
Day 2: Strength and Hypertrophy
Day 3: Strength and Power
There is also a list of mobility movements that you can utilize on active recovery days or whenever needed to keep you mobile, strong, and healthy during the course of the program.
Though it is called Split Squatober, this program is suitable to be done at any time of the year if you are looking to increase strength, muscle, and performance in your lower body, and mix up your training routine.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Exercise Tempos
A2
RPE Scale Explanation
B1
Building Beasts Hip Flow 2
1 x 1
B2
SL Balance
1 x 2:00
C
Split Squat Iso Hold
3 x 0:30
D
Banded SL RDL
3 x 8
E
SL Calf Raise
3 x 8
F
Tibialis Raise
1 x 100
G1
Chinese Plank
1 x 3:00
G2
Feet Elevated Hamstring Bridge ISO Hold
1 x 3:00
A1
Exercise Tempos
A2
RPE Scale Explanation
B
Building Beasts Hip Flow 2
1 x 1
C1
Rear Foot Elevated Split Squat (Low Elevation)
5 x 8
C2
Banded Rear Foot Elevated Split Squat (Low Elevation)
5 x 8
D
Heels Elevated DB Cyclist Squat
4 x 10
E
Cossack Squat
2 x 12
F
Hamstring Walkout
2 x 10
G
SL Hip Thrust
2 x 12
A
Exercise Tempos
B1
Jump Rope
1 x 5:00
B2
Imaginary Jump Rope
1 x 5:00
C1
A-Skips (In Place)
3 x 0:30
C2
Pogo Jump
3 x 0:30
C3
Skaters
3 x 15
D
Split Squat Jump
3 x 10
E1
Split Squat (SA KB Racked)
5 x 5
E2
Banded Good Morning
5 x 10
F
Copenhagen Plank
2 x 0:40
A
90/90 Hip Switch
1 x 2:00
B
1/2 Kneeling Hamstring Stretch
1 x 2:00
C
Elevated Pigeon Stretch- PAILs & RAILs
1 x 2:00
D
Wall Calf Stretch
1 x 2:00
E
Iron Cross
1 x 2:00
F
ELDOA Lumbar Stretch
1 x 2:00
Jiu-Jitsu Athlete
Verified Athlete"Split Squatober was the perfect way to hop back into training with consistency. The plan was very thorough and direct. I would highly recommend this program to anyone, regardless of their level of fitness. Thank you for your work coach!"
Split Squatober Graduate
Verified Athlete"It’s evident the program was created with very clear intention to target the glutes and lower body. My balance became more stable, and my ability to hold the split squat position improved immensely. My goal was to improve my form and work on my balance and I accomplished that here."
