Back squat is the easiest and most accessible test of leg strength we have. Decades of comparative data and a deep understanding of how to perform the exercise make it an excellent test. Like our other tests, we want to be consistent with the method. Remember that our goal with testing is to assess our current fitness level, not to achieve some arbitrary strength goal. Our squats should be deep and controlled throughout.

Back squat @20X1 10-8-6-4-2-2-2-2-2
*Starting with a light weight, work to a heavy set of 2 for the day

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3 sets:
60-seconds cardio machine (row, bike, ski, elliptical)
15 body rows
30-seconds rest
60-seconds cardio machine (row, bike, ski, elliptical)
15 sit-ups
30-seconds rest
*Today’s workout is about hitting some body-weight exercises while under duress. Hit your 60-seconds of machine HARD before IMMEDIATELY transitioning into the exercise. Imagine a short sprint to get eyes on an animal then having to control yourself to make the shot. Get your heart rate up, then switch gears to control these movements strict and with good form.

Posted by Jeremy Meredith

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