Back Squat-Workout
Warm-Up
Dynamic Warm-Up (5-10 Minutes):
20-Calorie Row: Moderate pace to increase blood flow.
Bodyweight Squats: 10 reps, focus on depth and activation.
Leg Swings: 10 per leg, front-to-back and side-to-side.
Hip Flexor Stretch: Hold for 20 seconds per side.
Torso Twists: 10 reps per side.
Main Workout
Back Squats (Primary Mover)
Rep Scheme: 8, 8, 6, 4, 4
Progression: Gradually increase the weight each set, aiming for a heavy final set with an RIR (Reps in Reserve) of 2.
Execution:
Feet shoulder-width apart, core tight.
Focus on controlled descent and explosive ascent.
Rest 2-3 minutes between sets.
Spanish Squats
Sets: 3
Reps: 10-12
Execution:
Attach a resistance band to a low anchor point and loop it behind your knees.
Maintain an upright torso and sit back into a squat.
Push through your heels to return to standing.
Nordics
Sets: 3
Reps: 8-10 (or to failure with control)
Execution:
Kneel on a pad, securing your feet under a stable anchor.
Slowly lower your torso toward the ground, keeping your hips extended.
Use your hamstrings to control the descent and push back up.
Copenhagen Hip Drops
Sets: 3
Reps: 8-10 per side
Execution:
Place your top leg on a bench or elevated surface.
Support your weight with your forearm under your shoulder.
Lower your bottom hip toward the floor, then lift it back up to engage the inner thigh and core.
Maintain control throughout the movement.
Accessory Hip Work
Hip Airplanes
Sets: 3
Reps: 5 per side
Execution:
Stand on one leg, extending the other leg behind you.
Rotate your torso and hips open and closed while maintaining balance.
Single-Leg Touches (Weighted)
Sets: 3
Reps: 10 per leg
Execution:
Stand on a raised platform with a dumbbell in one hand.
Lower the weight to the opposite side of your standing foot, keeping your back flat.
Return to the starting position.