Workout of the day

Today we’re dialing in on leg strength. We’re changing up the reps and weights to keep things lively and ensure you’re getting a solid workout. Let’s roll!

The workout of the day consists of:

  • 12-10-8-6-4-2

  • 12 Back Squats @ 45 lb / 20 kg

  • 10 Back Squats @ 75 lb / 34 kg

  • 8 Back Squats @ 115 lb / 52 kg

  • 6 Back Squats @ 155 lb / 70 kg

  • 4 Back Squats @ 185 lb / 84 kg

  • 2 Back Squats @ 225 lb / 102 kg

Scaling

  • Beginners
    • 12-10-8-6-4-2 with lighter weights:
    • 12 Back Squats @ BW (Body Weight)
    • 10 Back Squats @ 45 lb / 20 kg
    • 8 Back Squats @ 65 lb / 29 kg
    • 6 Back Squats @ 85 lb / 38 kg
    • 4 Back Squats @ 95 lb / 43 kg
    • 2 Back Squats @ 115 lb / 52 kg
  • Intermediate
  • 12-10-8-6-4-2 with moderate weights:
  • 12 Back Squats @ 45 lb / 20 kg
  • 10 Back Squats @ 65 lb / 29 kg
  • 8 Back Squats @ 95 lb / 43 kg
  • 6 Back Squats @ 125 lb / 57 kg
  • 4 Back Squats @ 155 lb / 70 kg
  • 2 Back Squats @ 185 lb / 84 kg

No equipment

  • No barbell or weights? No problem! Try this bodyweight version with common household items:
    • 12-10-8-6-4-2:
    • 12 Jump Squats
    • 10 Air Squats holding a filled backpack
    • 8 Bulgarian Split Squats each leg (use a chair for elevation)
    • 6 Broad Jumps
    • 4 Pistol Squats each leg (to a chair if needed)
    • 2 Box Jumps using a sturdy surface (like a bench or step)

Warmup

  • 5 Minutes of light cardio (jog, jump rope, or cycling)
  • Dynamic stretches:
  • Leg Swings (front to back) x10 each leg
  • Hip Circles x10 each direction
  • Air Squats x10
  • Mobility:
  • Hip Flexor Stretch 30s each side
  • Calf Stretch 30s each side

Cooldown

  • Light jog or walk for 5 minutes
  • Static stretches:
  • Quad Stretch 30s each side
  • Hamstring Stretch 30s each side
  • Piriformis Stretch 30s each side
  • Calf Stretch 30s each side