3 Days a Week // April 2022: Squat Specialization Phase
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Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets of 8-10 reps
Goblet Sumo Squat (Kettlebell) (version 1)
Sumo Squat (Barbell) (version 2)
A2. 2-3 sets 8-10 reps/side
B1. 2-3 sets of 8-10 reps
Bear to Down Dog (version 1)
Bear to Down Dog (Band) (version 2)
Feet-Elevated Bear to Down Dog (Bench) (version 3)
B2. 2-3 sets of 8-10 reps
C1. 2-3 sets of 8-10 reps
Hanging Leg Raise (Pull-Up Bar) (version 1)
Supine Knee Tuck & Supine Leg Lift (substitution)
C2. 2-3 sets of 8-10 reps
D1. 2-3 sets of 10-12 reps
D2. 2-3 sets of :20-:30
day 2
A1. 2-3 sets 4-6 reps/side
A2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench)* (version 1)
Band-Assisted Push-Up (Band)* (version 2)
Eccentric Push-Up* (version 3)
Tricep Push-Up (version 4)
Loaded Push-Up (Band/Plate)* (version 1)
*Perform as tricep push-ups (elbows in)
B1. 2-3 sets of 8-10 reps/side
B2. 2-3 sets of 10-12 reps
Glute Bridge (Band) (version 1)
Glute Bridge (Kettlebell) (version 2)
Glute Bridge (Barbell) (version 3)
C1. 2-3 sets of :20-:30
Bear Crawl (Forward & Backward) (version 1)
Bear Crawl (Lateral) (version 2)
C2. 2-3 sets of 8-10 reps/side
D1. 2-3 sets of 8-10 reps
Standing Calf Raise (Kettlebell) (version 1)
Deficit Calf Raise (version 2)
Standing Calf Raise (Barbell) (version 3)
D2. 2-3 sets of 10-12 reps
day 3
A1. 2-3 sets of 6-8 reps/side
A2. 2-3 sets of 8-10 reps
Scapular Pull-Up (Pull-Up Bar) (version 1)
Scapular Sphinx Slide (Blanket) (substitution)
B1. 2-3 sets of 4-6 reps/side
B2. 2-3 sets of 3-5 reps/letter
C1. 2-3 sets of 8-10 reps
C2. 2-3 sets of 6-8/side
D1. 2-3 sets of :20-:30
D2. 2-3 sets of :20-:30
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk