Back Squat and Lower Body Strength Workout
Welcome, team! Today’s workout is designed with a focus on building strength while supporting joint health and mobility.
Remember, quality over quantity—listen to your body and adjust as needed.
Warm-Up: Preparing the Body for Movement
Dynamic Stretches:
Hip Flexor Stretch: 2 rounds of 30 seconds per leg. Ease into the stretch, feeling the release in your hips.
Hamstring Stretch: 2 rounds of 30 seconds per leg. Keep a slight bend in the knee to protect the joints.
Bodyweight Squats: 2 sets of 12 reps. Focus on controlled descent and engage your core.
Hip Airplanes: 2 sets of 10 reps per leg. Hold onto a stable surface if needed—balance is key here.
Activation: Waking Up Key Muscles
Let's activate those stabilizers and prime our legs for the work ahead.
Copenhagen Planks
Sets: 3
Hold: 20-30 seconds per side. Keep your core tight and control your breathing. This is great for inner thigh strength.
Tibialis Raises
Sets: 3
Reps: 15-20. Strengthening these small but mighty muscles helps with knee health and overall balance.
Standing Calf Raises
Sets: 3
Reps: 15-20. Let’s get those calves strong! Use a wall or chair for balance if needed.
Strength Building: Back Squats
Today, we’re focusing on controlled strength with our back squats.
Warm-Up Sets:
Set 1: 12 reps at a light, manageable weight.
Set 2: 8 reps, adding a bit more weight but still comfortable.
Main Sets:
Sets: 4
Reps: 6-8
Guidance: Keep a slight bend in the knees at the top—never lock out. Focus on depth that feels comfortable, aiming for thighs parallel to the ground.
Cue: Imagine sitting back into a chair; engage your core and drive through your heels.
Accessory Work: Supporting Joint Health and Strength
We’re targeting those supporting muscles to keep everything balanced and strong.
Romanian Deadlifts
Sets: 3
Reps: 8-10
Guidance: Maintain a slight knee bend, hinge at the hips, and feel that stretch in the hamstrings.
Bulgarian Split Squats (Using Dumbbells)
Sets: 3
Reps: 8-10 per leg
Guidance: Hold dumbbells lightly—focus on posture and controlled movement. Elevate the back leg on a low surface if needed.