| Program | Order | Movement | Exercise | Weight | Sets | Reps | Edit |
|---|---|---|---|---|---|---|---|
| [309] | 1 | Squat | Back Squat (high) | 40 | 5 | 3-Jun | |
| [309] | 1 | Squat | Back Squat (high) | 45 | 4 | 3-Jun | |
| [309] | 1 | Swiss Ball | Swiss ball wall squats | BW | 3 | 8 – 12 | |
| [309] | 1 | Squat | Safety Bar Squat | 25 | 3 | 6 | |
| [309] | 1 | Squat | Hex Bar Squat | 27.5 | 3 | 6-Sep | |
| [309] | 1 | Stretching | Lower body post-workout stretch | BW | 1 | 30 sec | |
| [309] | 1 | Squat | Front Squat | 40 | 4 | 6 | |
| [309] | 1 | Hinge | Romanian Deadlift | 40 | 3 | 8 | |
| [309] | 1 | Squat | Back Squat (high) | 72.5 | 4 | 5 | |
| [309] | 1 | Stretching | Calf static roller release | 2.5 | 1 | 30 sec | |
| [309] | 1 | Squat | Hex Bar Squat | 45 | 3 | 6 | |
| [309] | 1 | Squat | Back Squat (high) | 45 | 4 | 5 | |
| [309] | 1 | Squat | Back Squat (low) | 50 | 5 | 5 | |
| [309] | 1 | Squat | Goblet Squat (KB or DB) | 8 | 5 | 6 | |
| [309] | 1 | Squat | Back Squat (high) | 50 | 4 | 5 | |
| [309] | 1 | Squat | Back Squat (high) | 30 | 4 | 6 | |
| [309] | 1 | Push - Horizontal | Leg Press (pin loaded) | 30 | 3 | 12 | |
| [309] | 1 | Squat | Back Squat (low) | 60 | 3 | 6 | |
| [309] | 1 | Squat | Back Squat (high) | 15 | 3 | 6 | |
| [309] | 1 | Squat | Back Squat (high) | 25 | 3 | 8 | |
| [309] | 1 | Cardio | Rower | 7 | 1 | 120 sec | |
| [309] | 1 | Cardio | Rower | 7 | 1 | 120 sec | |
| [309] | 1 | Squat | Back Squat (low) | 30 | 3 | 6 | |
| [309] | 10 | Stretching | Child's pose active shldr (roller) | BW | 1 | 30 sec | |
| [309] | 11 | Stretching | Child's pose lat stretch | BW | 1 | 30 sec | |
| [309] | 1a | Squat | Front Squat | 30 | 5 | 3-Jun | |
| [309] | 1a | Swiss Ball | Swiss ball wall squats | BW | 3 | 8-Dec | |
| [309] | 1a | Cardio | Thrusters (squat press) | 5 | 4 | 30 sec | |
| [309] | 1a | Squat | Goblet Box/Bench Squat | 8 | 3 | 8-Dec | |
| [309] | 1a | Swiss Ball | Swiss ball wall squats | BW | 3 | 8-Dec |