I receive loads of requests to share my LIFT chicks’ programming. This March, I would like to invite anyone out there to join us for our new squat cycle. Each squat cycle, our goals are the same: better form, build strength and gain more confidence under the bar. There are hundreds of cues to correct to find the best squat that each particular person can perform. These short cycles work to establish a strong foundation from the feet up for small groups working with these cues. This four-week cycle has a heavy single squat early in the week and volume squats later in the week.

Each monday, we will find a heavy single using a 5.4.3.2.1 rep scheme. On Thursdays, we will use our number 3 squat weight to work on consistency under a clock.

I invite you to join us for this small squat cycle! Each Monday will look very similar so change up the warm up as much as you want. Some of these warm up movements might be foreign but I am sure Google can help you out. If not, feel free to message me on IG and I can tag you in a video.

WEEK 1, DAY 1 SQUATS

PRE-CLASS PREP:

3 min bike ride
2 rds:
- 10 PVC pass thru + lunge
- 3 standing inchworms
- 3 bootstrap squats
2 rds:
- 10 scorpion
- 10 bird dog
- 10 cat cow

CLASS PREP:

Warm up 1: 7 min work session

Tabletop bear crawl 15 steps forward
Spiderman back same distance
Band walk down and back same distance

Warm up 2: 15 min work session

10 plank shoulder taps
10 Birthfit Functional progression 1 breaths
10 bent over flys
5/5 db snatch
5 barbell squats (going up in weight each round)

WEEK 1, DAY 1 SQUATS:

Primer:

5.4.3.2.1 Back Squats
6/6 single arm ring rows between each round
*weights are heavy but you shouldn't need a spot. Keep it conservative.

For Real: aka Heavy

5.4.*3*.2.1 Back Squats
20 push-ups in between each round

WEEK 1, DAY 2 SQUATS

PRE-CLASS PREP:

3 min bike ride
2 rds:
- 10 scorpion
- 10 bird dog
- 10 cat cow

CLASS PREP:

Warm up 1: 6 min work session
- 10 glute bridge with adductor block squeeze
- Band walk
- 3 standing inch worm
Warm up 2: 10 min work session
- 12 V-ups
- 12 walking weighted lunges
- 10 bent over flys
- 3 barbell squats (going up in weight each round)

WEEK 1, DAY 2 SQUATS:

Primer:
- 5 x 3 Back Squat
  Working up to 80-100% of Day 1’s set *3* number. The goal is to pick a number as close to your actual set 3 from Monday as possible. You shouldn’t need a spotter and should feel confident but know it will be work, and you will have to stay focused.
THEN….
- Every 30 seconds for 15 minutes:
  - 1 squat at that weight