Iron Foundation: Monday is for Squats! Build a strong base with these exercises. 💪

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1 year ago
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Sports Lifting & Exercise Deadlift Barbell Gym Tips Gym Weightlifting Fitness workout routine powerlifting powerlifting program

Kicking off the Iron Foundation 12 Week workout program with Week 1, Day 1 starting off Monday with Squats.

Google Doc Link to free workout routine and printable tracker!!
https://docs.google.com/spreadsheets/d/1hkK3ibWGrOPQl8ol4Shk0h9_l5jD8CZ4/edit?usp=sharing&ouid=107661658584869032469&rtpof=true&sd=true

We go through the full training session and provide valuable insight. If you havent seen the intro video for this program please give it a watch here to learn more!
https://www.youtube.com/watch?v=v3q9-Vu9-FI

Contents:
Monday Squat - Week 1 Day 1
Intro - 0:00
Dynamic Stretches - 1:11
Warm up sets for squats - 2:18
Squat 3 x 5 60% of 1RM - 3:29
Good Mornings 3 x 8 - 4:15
Bulgarian Split Squats 3 x 12 (each leg) - 4:53
Hanging Leg Raises 3 x 15 - 5:30
Band Pull-Aparts 3 x 20 - 6:10
Outro Please Like and Sub - 6:40

Dynamic Stretching links:
Bird Dogs: https://www.youtube.com/watch?v=QABW99qPiNM
Dead Bugs: https://www.youtube.com/watch?v=MCVX9wRd_h0
Belly Bracing: https://www.youtube.com/watch?v=YQuVHnLyd3U
Full Dynamic stretch routine to do before squatting: https://www.youtube.com/watch?v=iMWDOx8yC_U

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https://www.youtube.com/watch?v=iMWDOx8yC_U

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