Workout of the day
Today’s all about leg strength and power. We’re taking on different squat variations to keep things interesting and challenge your muscles from different angles.
The workout of the day consists of:
5 Front Squats 135 lbs (61 kg) 5 Front Squats 135 lbs (61 kg) 3 Front Squats 155 lbs (70 kg) 3 Back Squats 175 lbs (79.5 kg) 3 Back Squats 175 lbs (79.5 kg) 1 Back Squat 195 lbs (88.5 kg) 1 Overhead Squat 95 lbs (43 kg) 1 Overhead Squat 95 lbs (43 kg) 1 Overhead Squat 95 lbs (43 kg)
Scaling
- Beginners can reduce weight:
- Front Squats: 65 lbs (29.5 kg)
- Back Squats: 95 lbs (43 kg)
- Overhead Squats: 45 lbs (20.5 kg)
- Intermediate athletes can use:
- Front Squats: 95 lbs (43 kg)
- Back Squats: 135 lbs (61 kg)
- Overhead Squats: 65 lbs (29.5 kg)
No equipment
- Front Squats with a heavy household item like a loaded backpack or large water bottle.
- Back Squats with a similar household item.
- Overhead Squats with a broomstick or similar.
Warmup
- 5 minutes of light jogging or jump rope
- 3 rounds of:
- 10 Air Squats
- 10 Lunges
- 5 Inch Worms
Cooldown
- 3 rounds of:
- 30 seconds quad stretch (each leg)
- 30 seconds hamstring stretch (each leg)
- 30 seconds calf stretch
- 2 minutes of deep breathing in Child’s Pose
