Back Squat 2.0

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Back Squat Superset with Pulsing Lunge ([20BS/20PL] – [15/20] – [10/20] – [6/20])

◭ Superset Back Squats with Pulsing Lunges.

◭ Increase Weight as reps decrease, your heaviest set will be the set of 6.

◭ 20 Pulsing Lunges on each leg with no rest after Back Squat.

Reps

∎ 10 Partner Leg Curl or 35 Band Leg Curl

3x

∎ 15-20 Crunches

∎ Band Plank Row [6 Pulls each side x2]

∎ 24 Alternating Slider Leg curl

3x

◭ Superset

∎ 1:00 Wall Sit [45lb Plate]

∎ Duck Walk [1 Long Turf]

3x

∎ 12 Rainbow Leg Lift [Left]

∎ 12 Glute Donkey Kick [Left]

∎ 12 Weighted Step-up [Left]

↺ then do right side ↺

2x

❄ Stretch/Cooldown ❄

()

()

()