Program:
| Order | Exercise | Sets | Reps | Weight | Change Wght |
|---|---|---|---|---|---|
| 1 | Back Squat (high) | 5 | 3-Jun | 40 | |
| 1 | Back Squat (high) | 4 | 3-Jun | 45 | |
| 1 | Swiss ball wall squats | 3 | 8 – 12 | BW | |
| 1 | Safety Bar Squat | 3 | 6 | 25 | |
| 1 | Hex Bar Squat | 3 | 6-Sep | 27.5 | |
| 1 | Lower body post-workout stretch | 1 | 30 sec | BW | |
| 1 | Front Squat | 4 | 6 | 40 | |
| 1 | Romanian Deadlift | 3 | 8 | 40 | |
| 1 | Back Squat (high) | 4 | 5 | 72.5 | |
| 1 | Calf static roller release | 1 | 30 sec | 2.5 | |
| 1 | Hex Bar Squat | 3 | 6 | 45 | |
| 1 | Back Squat (high) | 4 | 5 | 45 | |
| 1 | Back Squat (low) | 5 | 5 | 50 | |
| 1 | Goblet Squat (KB or DB) | 5 | 6 | 8 | |
| 1 | Back Squat (high) | 4 | 5 | 50 | |
| 1 | Back Squat (high) | 4 | 6 | 30 | |
| 1 | Leg Press (pin loaded) | 3 | 12 | 30 | |
| 1 | Back Squat (low) | 3 | 6 | 60 | |
| 1 | Back Squat (high) | 3 | 6 | 15 | |
| 1 | Back Squat (high) | 3 | 8 | 25 | |
| 1 | Rower | 1 | 120 sec | 7 | |
| 1 | Rower | 1 | 120 sec | 7 | |
| 1 | Back Squat (low) | 3 | 6 | 30 | |
| 10 | Child's pose active shldr (roller) | 1 | 30 sec | BW | |
| 11 | Child's pose lat stretch | 1 | 30 sec | BW | |
| 1a | Front Squat | 5 | 3-Jun | 30 | |
| 1a | Swiss ball wall squats | 3 | 8-Dec | BW | |
| 1a | Thrusters (squat press) | 4 | 30 sec | 5 | |
| 1a | Goblet Box/Bench Squat | 3 | 8-Dec | 8 | |
| 1a | Swiss ball wall squats | 3 | 8-Dec | BW |