Struggling with your squats? Do you feel like you’re lacking the mobility to achieve a deep squat, or are finding yourself stuck in the hole? This six week program is ideal for the beginner to immediate lifter looking to improve their squats! We’ll be squatting twice a week, but make sure to have two days of rest in between each session to allow for adequate recovery. Feel free to continue with your other upper body lifts throughout the week, but don’t worry about doing any additional leg workouts.
Each session begins with foam rolling and activation exercises in order to increase blood flow and prepare your body for the day’s workout. We also start off with active mobility drills to target common areas of limitations in back squats. The first session of the week involves barbell back squats, followed with accessory work focused on building quad strength. You should be working to near failure with each set of the squats, so adjust the weight accordingly. If you know your 1RM (one rep max), aim for 85% 1RM the first week. The second session of the week emphasizes posterior chain and glute strength. Due to the increased volume, start off at 75% 1RM the first week. You should be aiming to increase weight around 5-10 lb every two weeks.
Get ready to work hard, build strength, and see those gains!
*this does not constitute as medical advice, if you need medical advice please seek a medical professional*