Overview
Welcome to SquatBIG, a comprehensive fitness program designed to elevate your squat mechanics, enhance squat strength, and improve your overall strength training. Whether you’re a beginner looking to learn proper form or an advanced lifter aiming to maximize your squat performance, this program is tailored to meet your needs.
Objectives
Improve Squat Mechanics
Our program emphasizes proper technique and body alignment, ensuring you perform squats safely and effectively.
Increase Squat Strength
Targeted workouts designed to progressively build your squat strength and unlock new personal records.
Develop Overall Strength
Beyond squats, we incorporate full-body strength training to enhance your overall fitness and athletic performance.
Key Components
Strength Workouts:
- Periodized squat training cycles focusing on volume, intensity, and frequency to continuously challenge your muscles.
- Access to newly designed squat variations, including front squats, pause squats, and box squats.
- Complementary exercises targeting major muscle groups: deadlifts, lunges, and overhead presses to build functional strength.
- Access to equipment such as barbells, dumbbells, kettlebells, and resistance bands.
- Incorporating dynamic warm-ups and cool-downs to enhance flexibility and aid recovery.
- Mobility routines focused on joint health, helping to prevent injuries and improve squat depth.
Equipment Needed:
To participate in the SquatBIG program, access to a full gym is required. This includes squat racks, barbells, weight plates, and various resistance training equipment to support comprehensive strength training.SquatBIG (Cycle #1 / Day 1)
SESSION PREP SECTION
| Exercise | Sets x Reps | Intensity | Rest | Notes |
|---|---|---|---|---|
| Treadmill | 2:00 | Walk | 0 | Video Library |
| Treadmill | 2:00 | Jog | 0 | Video Library |
2 Rounds
| A1: Alternating Knee Hugs | 20 | 1 sec hold | 0 | Video Library |
| A2: Alternating Quad Stretch | 20 | 1 sec hold | 0 | Video Library |
2 Rounds
| Airplanes | 5 each | 5/10 | 0 | Video Library |
| Alternating Spiderman | 10 | 5/10 | 0 | Video Library |
| Alternating Spiderman w/ Reach | 10 | 5/10 | 0 | Video Library |
| Plank | 1:00 | 5/10 | 0 | Video Library |
| Stationary Hops | 20 | 5/10 | 0 | Video Library |
CORE MOVEMENT SECTION
| Exercise | Sets x Reps | Intensity | Rest | Notes |
|---|---|---|---|---|
| Back Squats | 2×10 | 4 RIR | 60-90 seconds | Video Library |
| 1×10 | 3 RIR | |||
| 1×10 | 2-3 RIR | |||
| 1×10 | 2 RIR |
ACCESSORY MOVEMENT SECTION
| Exercise | Sets x Reps | Intensity | Rest | Notes |
|---|---|---|---|---|
| B Stance Goblet Squats | 2×5 each | 4 RIR | 30 sec | Video Library |
| 1×5 each | 3 RIR | |||
| 1×5 each | 2-3 RIR | |||
| 1×5 each | 2 RIR | |||
| Machine Chest Press | 1×10 | 4 RIR | 30 sec | Video Library |
| 1×10 | 3 RIR | |||
| 1×10 | 2-3 RIR | |||
| Suitcase Hold | 3×30 sec hold each | AHAP | 30 sec | Video Library |
ACCESSORY NOTES
Complete as a series of movements
1 set of A1, then A2, then A3
Repeat the series 3 times
SESSION PREP SECTION
| Exercise | Sets x Reps | Intensity | Rest | Notes |
|---|---|---|---|---|
| Treadmill | 2:00 | Walk | 0 | Video Library |
| Treadmill | 2:00 | Jog | 0 | Video Library |
2 Rounds
| A1: Alternating Knee Hugs | 20 | 1 sec hold | 0 | Video Library |
| A2: Alternating Quad Stretch | 20 | 1 sec hold | 0 | Video Library |
2 Rounds
| Airplanes | 5 each | 5/10 | 0 | Video Library |
| Alternating Spiderman | 10 | 5/10 | 0 | Video Library |
| Alternating Spiderman w/ Reach | 10 | 5/10 | 0 | Video Library |
| Plank | 1:00 | 5/10 | 0 | Video Library |
| Stationary Hops | 20 | 5/10 | 0 | Video Library |
CORE MOVEMENT SECTION
| Exercise | Sets x Reps | Intensity | Rest | Notes |
|---|---|---|---|---|
| Back Squats | 2x10 | 4 RIR | 60-90 seconds | Video Library |
| 1x10 | 3 RIR | |||
| 1x10 | 2-3 RIR | |||
| 1x10 | 2 RIR |
ACCESSORY MOVEMENT SECTION
| Exercise | Sets x Reps | Intensity | Rest | Notes |
|---|---|---|---|---|
| B Stance Goblet Squats | 2x5 each | 4 RIR | 30 sec | Video Library |
| 1x5 each | 3 RIR | |||
| 1x5 each | 2-3 RIR | |||
| 1x5 each | 2 RIR | |||
| Machine Chest Press | 1x10 | 4 RIR | 30 sec | Video Library |
| 1x10 | 3 RIR | |||
| 1x10 | 2-3 RIR | |||
| Suitcase Hold | 3x30 sec hold each | AHAP | 30 sec | Video Library |
ACCESSORY NOTES
Complete as a series of movements
1 set of A1, then A2, then A3
Repeat the series 3 times
Custom Programming
Nutrition Coaching
Speaking Engagements
Ready to start your recomp today?
Join us on this transformative journey with the SquatBIG Fitness Program. Together, we will refine your squat mechanics, build enduring strength, and enhance your overall performance, paving the way for a healthier, stronger you.