Today our focus lift will be Back Squats. Make sure to warm up properly before training. There are warm up drills in my "Stretch & Warm Up" program so I suggest taking a few exercises from there & spend about 5-10 minutes warming up.

Make sure the bar is racked at an appropriate height. (you don’t want to be forced to stand on your toes to un-rack it) Place the bar onto your traps, hands slightly outside shoulder width. Pull bar into your traps as you step back away from the rack. Take a deep breath, start to descend, keep your core engaged, drive your knees outward as you push your hips back. Make sure to hit parallel or slightly below. Stand all the way up. (There’s no need to squeeze your glutes or push your hips forward at the top of the lift.) Take another deep breath & repeat.

Barbell Back Squats

Grab the narrow bars with a neutral or supinated grip. Legs together, toes pointed upward (dorsiflexion) Pull chest to the bar then slowly descend. Full extension of the arms.

Chin Ups

Circuit 1

Holding DBs by your side, feet hip width apart. (not too wide or the DBs will hit your legs as you descend) Keep chest up as you descend. Make sure you knees don't cave.

Dumbbell Suitcase Squats

Grab 2 dumbbell and get into a plank position. Feet should be hip width apart. Keep core tight as you row alternating each arm.
Try not to rock your hips back n forth.

Plank Rows

Circuit 2

For the leg press, let's load up some 45s!!!! Keep the reps at 10. I want you to use a 3:1:2 tempo meaning 3 second lower, 1 second pause at the bottom  & 2 seconds pressing back up.

Place feet in a neutral position. Hold onto the seat or bars so your hips don't lift off the seat. Knees to the chest.

Leg Press

Grab onto the bar, wide grip. Pull down to your chest, then back up. Don't rock or use momentum

Straight Bar Lat Pull Down

Circuit 3

W2/D1  Squats

The lower volume was super nice for my body but still whipped. Thanks!

Ange

Great lift ! I love the incorporation of some upper body mixed into this. Feels really well rounded!

Rebekah

W1/D1  Squats

W1/D2 Bench

Menopause and its hormonal tribulations can SUCK IT. 

Did what I legit could.

W1/D3 Deadlifts

Week one ✅ this was a great shoulder workout and love the incorporation of the step ups and lunges

W1/D4 Shoulders

Got my heaviest bench and incline since I stopped competing in NPC !

W2/D2 Bench

W2/D3 Deadlifts

Week 2 ☑️! Love the shoulder pump from this workout. Those Lat raise drop sets 😅

W2/D4 Shoulders

W3/D1  Squats

W3/D2 Bench

W3/D3 Deadlifts

Boulder shoulders over here 🙌🏼. Week 4 ✔️

W2/D1 Squats

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