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Description

It's February so we're gonna work on that heart shaped ass. This is a template for the four types of squats in this month's challenge which will be done four days per week - they are back loaded, front loaded, front loaded with 1 second pause at bottom, back loaded with 10 second pause at bottom. If you don't have access to a barbell, dumbbell or kettlebell goblet squats are just fine


Exercises

Set 1: 2 rounds
Warm Up Squats
15 reps
Rest
Rest
1 minute

Set 2: 1 round
Barbell Back Loaded Squats / Front Loaded / Front Loaded 1 Sec Pause / Back Loaded 10 Sec Pause
Barbell Back Loaded Squats / Front Loaded / Front Loaded 1 Sec Pause / Back Loaded 10 Sec Pause
Reps until failure
Rest
Rest
1 min 30 secs

Set 3: 1 round
Barbell Back Loaded Squats / Front Loaded / Front Loaded 1 Sec Pause / Back Loaded 10 Sec Pause
Barbell Back Loaded Squats / Front Loaded / Front Loaded 1 Sec Pause / Back Loaded 10 Sec Pause
Reps until failure
Rest
Rest
1 min 30 secs

Set 4: 1 round
Barbell Back Loaded Squats / Front Loaded / Front Loaded 1 Sec Pause / Back Loaded 10 Sec Pause
Barbell Back Loaded Squats / Front Loaded / Front Loaded 1 Sec Pause / Back Loaded 10 Sec Pause
Reps until failure
Rest
Rest
1 min 30 secs


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