The 100-Rep Squat Workout The 4-WEEK SQUAT WORKOUT DIRECTIONS Do this training program on Mondays and Thursdays for the next 28 days. Use no more than 95 pounds the first week. Rest 45 seconds between sets of squats. Perform exercises 2A and 2B with 45 seconds rest after you’ve completed each back-to-back move. 1. Barbell Squat Sets: 4 Reps: 30, 30, 20, 20 Drive your hips back and squat down until your thighs are parallel to the floor. Pause and return to the start. 2A. Barbell Romanian Deadlift Sets: 2 Reps: 10 Place a loaded barbell set at mid-thigh height in the rack. Grab the bar with a shoulder-width grip and step back. Brace your abs and drive your hips back until your trunk is nearly parallel to the floor. Squeeze your glutes and push your hips forward to return to the start. 2B. Barbell Hip Thrust Sets: 2 Reps: 10 Sit on the floor and rest your back on a bench positioned parallel to the bar. Roll a loaded barbell up your thighs, so the bar sits on your hips. Squeeze your glutes and drive your heels into the floor to lift the barbell. Maintain a straight line through your shoulders, hips, and knees. Return to the start and repeat.
Posted on: Mon, 04 Aug 2014 03:30:01 +0000
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