#SQUATLIFE V.35

2-3 SET WARMUP Bodyweight Lunges: 2 minutes Push-ups: 15 reps Band Pull Aparts: 20 reps

FRONT SQUATS Thru red mini bands Work to a 1 Rep Max

POWER SNATCHES Week 1: 2 Rep Max, Pause at knee on first rep Week 2: 1 Rep Max, Pause at knee on first rep Week 3: 2 Rep Max, No Pauses Week 4: 1 Rep Max, No Pauses *POWER = anywhere ABOVE parallel

**ALTERNATIVE TO SNATCHING** Weeks 1&2: 5 SET SUPERSET Seated DB Press: 15 reps Face Pulls: 20 reps Weeks 3&4: 5 SET SUPERSET Standing DB Press: 15 reps DB Arrows: 15 reps

4-5 SET SUPERSET Weighted Ab Crunches: 25 reps Weighted Back Extensions: 10 reps heavy

GPP WORK Walking Lunges: 400m (Add weight if you can)

2-3 SET WARMUP Bodyweight Lunges: 2 minutes Push-ups: 15 reps Band Pull Aparts: 20 reps

FRONT SQUATS No Bands Work to a 3 REP MAX

5 SET SUPERSET Bench Press: 3 wide, 3 medium, 3 close grip reps Pulldowns: 10 wide, 10 medium, 10 close grip reps

5 SET SUPERSET Incline DB Fly: 12-15 reps (pause in bottom) Underhand Pulldowns: 10 wide, 10 medium, 10 close grip reps

3-4 SET SUPERSET Push-ups: 10 wide, 10 close reps Regular or Bench Dips: 20 reps

4-5 SET SUPERSET Weighted Ab Crunches: 25 reps Weighted Back Extensions: 10 reps heavy

GPP WORK Walking Lunges: 400m (Add weight if you can)

2-3 SET WARMUP Bodyweight Lunges: 2 minutes Push-ups: 15 reps Band Pull Aparts: 20 reps

POWER CLEANS Week 1: 2 Rep Max, Pause at knee on first rep Week 2: 1 Rep Max, Pause at knee on first rep Week 3: 2 Rep Max, No Pauses Week 4: 1 Rep Max, No Pauses *POWER = anywhere ABOVE parallel

**ALTERNATIVE TO CLEANS** Weeks 1&2: 5 SET SUPERSET Seated Barbell Press: 15 reps DB Shrugs: 20 reps Weeks 3&4: 5 SET SUPERSET Standing Barbell Press: 15 reps Chest Supported Rows: 15 reps

4-5 SET SUPERSET Weighted Ab Crunches: 25 reps Weighted Back Extensions: 10 reps heavy

GPP WORK Walking Lunges: 400m (Add weight if you can)

2-3 SET WARMUP Bodyweight Lunges: 2 minutes Push-ups: 15 reps Band Pull Aparts: 20 reps

HIGH BAR BACK SQUAT 5 second pause to a MAX

5 SET SUPERSET Stiff Leg Deadlifts: 10-15 reps Leg Presses: 15-20 reps

5 SET TRI-SET DB Front Raises: 15-20 reps DB Lateral Raises: 15-20 reps

5 SET SUPERSET DB Arnold Press: 15-20 reps Cable Lateral Raises: 15-20 reps

4-5 SET SUPERSET Weighted Ab Crunches: 25 reps Weighted Back Extensions: 10 reps heavy

GPP WORK Walking Lunges: 400m (Add weight if you can)

2-3 SET WARMUP Bodyweight Lunges: 2 minutes Push-ups: 15 reps Band Pull Aparts: 20 reps

5 SET SUPERSET Empty Barbell Curls: 25 reps DB Overhead Triceps Extensions: 25 reps

5 SET SUPERSET Drag Curls (keep bar against body): 15 reps DB Rollbacks on Flat Bench: 20 reps

5 SET SUPERSET Incline DB Curls: 5 Rep Progression *1-1,2-2,3-3,4-4,5-5 reps Barbell Skullcrushers: 10 to forehead, 10 reps to chin

4-5 SET SUPERSET Weighted Ab Crunches: 25 reps Weighted Back Extensions: 10 reps heavy

GPP WORK Walking Lunges: 400m (Add weight if you can)

2-3 SET WARMUP Bodyweight Lunges: 2 minutes Push-ups: 15 reps Band Pull Aparts: 20 reps

BACK SQUAT To a MAX through Bands Choice of a Belt/wraps

5 SET CIRCUIT Weighted Pull-ups: 5 reps Ring Push-ups or Elevated Push-ups: 10 reps Eye-Level Kettlebell Swings: 15 reps

5 SET CIRCUIT Weighted Underhand Pull-ups: 5 reps Weighted Dips: 10 reps Dumbbell Front Squats: 15 reps

4-5 SET SUPERSET Weighted Ab Crunches: 25 reps Weighted Back Extensions: 10 reps heavy

GPP WORK NO LUNGES