20260427

Squat Day “Position before intensity; own the bottom”

Warm Up - 2 Rounds:
10 Air Squats
10 lateral Lunges
10 Banded Glute Bridges
10 Banded Good Mornings
:30/side Ankle Rocks in Deep Squat Hold

A: Barbell Back Squat - Build to a top set of 1×5 @ RPE 7
then 3×5@ 90% of that top set.

B: Tempo Goblet Squat - 3×8@ mod. weight
- 3s down, 1s pause, explosive up

C: Bulgarian Split Squat - 3×10/10 @ bodyweight

D: Banded Back Extensions - 3×12-15

Cool Down - 2-3 Rounds:
Couch Stretch - 1:00/side
Supported Deep Squat Hold - 2:00
Cat Cows - 1:00
Pigeon Pose - 1:00/side