Trailer Trippin&; and the Return of Squat Every Day

WARMUP - TIME FRAME TRAINING - 1 SET

Low Back Extensions: 2 minutes for max reps GHD: 2 minutes for max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps

CLOSE STANCE DEEP BACK SQUAT

No Belt 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

UPPER BACK WARMUP

Pull-ups to Failure: 1 set Cable Shrugs: 1 set of 50 reps Face Pulls: 1 set of 50 reps

BENCH PRESS

Conjugate Bench Sets 30 reps at 95-135 (regular reps) Then work sets of 12, 10, 8, 6 reps

Week 1: 2-stop pause (1/2 way down, then bottom) Week 2: 3-count pause at bottom Week 3: 1-count pause Week 4: Regular reps

Superset each barbell set with a barbell, dumbbell or cable shrug

XTRA BOARD WORK (IF AVAILABLE)

Conjugate Bench Sets After 6 rep set above additional 3x5 on board work

Week 1: 4-board Week 2:  3-board Week 3:  2-board Week 4:  1-board

Superset each barbell set with a barbell, dumbbell or cable shrug

5 SET SUPERSET

Arnold Incline Dumbbell Press: 5-8 reps Chest Fly: 20 reps Dips: 10-20 reps (weighted if needed)

XTRA TRICEPS & SHOULDER SUPPORT: 4 SET SUPERSET

Side Lying Laterals: 20 reps Heavy Cable Pushdowns: 15 reps Band Pushdowns: 30 reps

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

WARMUP - TIME FRAME TRAINING - 1 SET

Low Back Extensions: 2 minutes for max reps GHD: 2 minutes for max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps

FRONT SQUATS

No Belt 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

CONJUGATE DEADLIFT

10, 10, 5, 5, 3, 3, 1, 1, 1 reps

Week 1: Conventional stance Week 2: Sumo stance Week 3: Conventional, standing on 1 plate or 2 mats Week 4: Sumo, weights under 4 mats or 2 plates or 1 huge bumper

HEAVY TO LIGHT BACK: 3 SETS

*Sub pulldowns if needed

Weighted Pull-ups: 3-5 reps Drops Set Bodyweight as many as possible

HEAVY TO LIGHT BACK: 3 SETS

Seated Rows: 3-5 reps Drops Set 1 Arm Rows heavy, but 20 reps a side.

HEAVY TO LIGHT BACK: 3 SETS

Barbell Shrugs: 3-5 reps Heavy Dumbbells or Cables: 30 reps

HEAVY TO LIGHT BACK: 3 SETS

Dumbbell Pullovers: 8 reps Cable Pullovers: 20 reps

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

WARMUP - TIME FRAME TRAINING - 1 SET

Low Back Extensions: 2 minutes for max reps GHD: 2 minutes for max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps

ISOMETRIC SLANT BOARD OR ON-TOES SISSY SQUAT

1-3 minutes for elevated warmup

MEET STANCE BACK SQUAT

Belt No Wraps 10, 10, 5, 5, 3, 3, 1, 1, 1 reps Rotate Bars each week if available

SPEED & JUMPING: 5 SETS

Power Clean off floor 50-70% Max for speed for 1-3 reps

Standing Weighted Box Jump: 3 reps working up in weight *Heaviest being on set 5

Standing Non-weighted Box Jumps (same heigh) But keep legs as straight as possible try to float

HAMSTRINGS: 3 SETS

Nordics or GHD (heavy): 5-10 reps Machine of Band Hamstring Curls: 30 reps

(If you want more bodybuilding style work)

HEAVY TO LIGHT LEGS: 5 SET SUPERSET

Leg Extensions: 10-15 reps heavy Sissy squat: 20 reps

5 SET SUPERSET

Leg Curls: 10-15 reps Band Legs Curls: 30 reps

5 SET SUPERSET

Seated Calf Raises: 12-15 heavy Standing Calf Raises: 20 reps

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

WARMUP - TIME FRAME TRAINING - 1 SET

Low Back Extensions: 2 minutes for max reps GHD: 2 minutes for max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps

FRONT SQUAT

No Belt, 1-count quick pause 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

UPPER BACK WARMUP

Pull-ups to Failure: 1 set Cable Shrugs: 1 set of 50 reps Face Pulls: 1 set of 50 reps

BACK 'N FORTH SHOULDER PRESS

Earlobes & Chin = 1 rep 30 reps with empty bar, then work sets of 12, 10, 8, 6 reps

Superset with 20 rep Shrugs (Barbell, DB or Cable)

5 SET TRI-SET

Isometric Handstand Push-up Holds

OR

Double Heavy Kettlebell Holds Above Head: 1 minute

Isometric Lateral Holds: 1 minute

5 SET TRI-SET

Arrows: 20 reps Presses: 20 reps Band Pull Aparts or Face Pulls: 20 reps

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

WARMUP - TIME FRAME TRAINING - 1 SET

Low Back Extensions: 2 minutes for max reps GHD: 2 minutes for max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps

CLOSE-STANCE DEEP BACK SQUAT

No Belt 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

WARMUP: 3-5 SET SUPERSET

Cable Bicep Curls: 20-30 reps Tricep Rope or Band Pushdowns: 20-30 reps

6 SETS OF 6 REPS HEAVY

EZ Bar Curls EZ Tricep Skull-crushers OR Alternating Dumbbells DB Rollbacks

REP PROGRESSION: 3 SETS

Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps

Elbow Out Press Elbow Out Ear Press

REP PROGRESSION: 3 SETS

Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps

Regular Curls Hammer Curls

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

FRONT SQUAT

No Belt, at 70% of Daily Max 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800

FRONT SQUAT

No Belt, at 50% of Daily Max 10, 10, 5, 5, 3, 3, 1, 1, 1 reps

4 SET SUPERSET

Ab Wheels: 25 reps Cable Crunches: 10 reps heavy Low Back Extension: 10 reps heavy

CONDITIONING

Advanced: 400-800 meters Lunges Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

If you’re lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800