It’s Sunday so you know what that means…..Sunday Squat! Here is your “Session #2”:
These workouts are planned to progressively build on the previous week. If you missed “Sunday Squat Session #1” check it out here: Sunday Squat #1
I am going to plan these workouts so that each week is building on the previous week so we start out “slow” and each week we all get stronger together.
You know the execution and form, again really focus on using maximum tension with your lifts.
WEEK 2
100 Body Weight Squats. 2 seconds pause at the bottom of the rep and no pause at the top. Focus on joint mobility (ankle, knee, hip) through a full ROM. As many sets as it takes to complete 100 in the shortest amount of time.
1) Leg Extensions 4X7 (5-7 second isometric hold) – 40 seconds rest
2) Single Leg Leg press Feet low(or weighted step up if no leg press)
4X20 no rest between legs.
3)Two Leg Leg Press (feet HIGH and WIDE of pad) *Intentions
3X10+ NOS on the last set – 60 seconds rest
4)Dumbbell Squats (heels elevated 2”) 6020 Tempo
4X 7, 7, 14, 14 – 40 seconds rest
5) Wide Stance Box Squats.
8X8 – 40 seconds rest. It will be brutal, but get it done!
Help me with my goal to get as many people in on the “Sunday Squat” sessions.
Share this on your Facebook wall and enjoy 😉
And be sure to post your comments below to let me know if you want me to keep these sessions going week to week.
Insane and brutal as fu*** Keep sharing your weekly squat sunday Ben:D
Nice! this will be used as my 2nd leg workout out of the day : Hypertrophy..did Some explosive stuff this morning so this will be perfect.. Thanks Bpak! Im definitely in on squat day! keep em comin!