Level 1

20 DB Walking lunges

10 DB Burpees

20 DB Walking lunges

10 DB Thrusters

20 DB Walking lunges

10 Man Makers

20 DB Walking lunges

10 DB Power Snatch

20 DB Walking lunges

 

Level 2

20 DB Walking lunges 20/10

10 DB Burpees

20 DB Walking lunges

10 DB Thrusters

20 DB Walking lunges

10 Man Makers

20 DB Walking lunges

10 DB Power Snatch

20 DB Walking lunges

Level 3

 

20 DB Walking lunges 30/15

10 DB Burpees

20 DB Walking lunges

10 DB Thrusters

20 DB Walking lunges

10 Man Makers

20 DB Walking lunges

10 DB Power Snatch

20 DB Walking lunges

Level 4

20 DB Walking lunges 40/25

10 DB Burpees

20 DB Walking lunges

10 DB Thrusters

20 DB Walking lunges

10 Man Makers

20 DB Walking lunges

10 DB Power Snatch

20 DB Walking lunges

Motivation

If you’ve never done a 20 rep back squat program you are in for a treat! You would be hard pressed to find a more efficient way to get stronger, fitter and mentally tougher than this 20 rep program will. The cycle will go for 9 weeks, and if you stick with it you will impress yourself by the end of it.

Make sure you understand what you’re expected to do, and PLEASE ask questions.

Strength

20 REP BACK SQUAT PROGRESSION 1 x 20

ADD 2.5 or 5 pounds to what you did last time!!

 

Mobility:  Couch stretch 2 min/side Lazy splits 2 mins pigeon stretch 2min/side