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“Very few movements require the same degree of dedication, desire and determination as heavy squats. Squats are more than a physical strength builder and may be the only movement that builds a person’s character. Life is about standing up AFTER a heavy load takes you down.” Dave Tate

Dynamic Warm-up and Mobility Work
2×12 BB Back Squats
3×5 BB Back Squats at 75% Max
3×3 BB Back Squats at near Max
20x KB Over Head Walking Lunges Squat Day
20x Kneeling to Squats
20x Box/Wall Squats
3 rounds
Cleans to Push Press to OVH
Complete 1 rep every 30 seconds for 10 minutes
Cool down

Author avatar

Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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