20250825 - Squat Strength & Core Work

Focus of the Week is to push into some higher intensity percentages (85-88%); prepare for peaking weeks ahead; Do the accessory work to build our stability, muscular hypertrophy, and our lockout strength.

Training Session Focus: Handle these heavier squats while maintain the necessary depth and bracing enforcement for a safe and effective repetition.

Warm Up:
2 Rounds
10 Banded Side Steps
10 Glute Bridges
5 Goblet Pause Squats
10 Walking Lunges
:30s Wall Sit Hold

Work:
1: Barbell Back Squats - 5x3@85%
2: Barbell Front Squats - 3x3@75%

Accessory Work:
1: Weighted Bulgarian Split Squats - 3x10/10
2: Ab Weel Roll Outs - 3x10
3: Weighted Step Ups - 3x10/10
4: Weighted Back Extensions - 3x12
5: Hanging Knee Raises - 3x12

Cool Down:
Couch Stretch - 1:00 per side
Seated Forward Fold - 1:00
Focused Breathing - 2:00