20250804 - Squat Progression

Week 2 Focus:
Increasing the load to 72-75%
Always striving for efficient movement.
Focus on that bar speed, bracing, and rep consistency.
Challenge weak points with volume accessories

Training Session Focus: Strive stronger intent from in the hole while in the squat.

Warm Up:
2 Rounds
10 Banded Side Steps
10 Glute Bridges + March
5 Goblet Pause Squats
10 Wall Facing Squats
:30 Squat Hold w/ Thoracic Rotation.

Work:
1: Barbell Back Squats - 4x5@72-75%
2: Pause Front Squat - 3x5@65% (:02s pause)

Accessories:
1: Weighted Step Ups - 3x8/8 (24”)
2: DB RDL’s - 3x10
3: Weighted V-Ups -3x12
4: Side Plank - 3x:30s per side

Cool Down:
Seated Forward Fold - 1:00
Half Kneeling Hip Flexor Stretch - 1:00 per side
Foam Rolling Quads, Glutes, and Upper Back - 1:00 per