Squat Queen
Squat Queen
STRENGTH A
1. Dumbbell front squat
4 x 10-8-6-4
Optional 5th set x10
Rest 2 minutes
Suggested filler: Side plank with single arm band row x 8-12 RL
2A. Dumbbell hip thrust with pause
3 x 8-10
Pause 3-5 seconds
2B. Hand release push-up
3 x 8-10
Rest 30-60 seconds
3A. Lateral banded split squat lifts
2-3 x 6-10 RL
3-5 second holds
3B. TRX inverted rows
2-3 x 10-12
Rest 30-60 seconds
IF TIME FINISHER: 7 minute scorcher
7 minute AMRAP, rest as needed:
- Squat jumps or squat to reach x 10
- Surrender squats x 5RL
- Plank pass x 5 RL