Cory Gregory's Squat Every Day: Day 10

It's time to build those boulder shoulders, and squat down low. Get it done!

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The combination of knee wraps and a weight belt means you'll be able to throw some serious weight on the bar. Go for a big PR today and see what you're made of!

Believe it or not, the push press you do today will have carryover to the squat. The power, speed, and explosiveness you need to get the bar over our head are also essential to pushing up out of the hole.

Squat Variation Close stance deep squat with belt and knee wraps
Watch the video - 2:14



Day 10: Squat And Shoulders
Warm-Up
1

Bike

3 minutes
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

2

Close-stance deep squat, with belt and knee wraps

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Close-stance deep squat Close-stance deep squat


Superset
3

GHD

3 sets of 10-15 reps
GHD GHD

Walking lunge

3 sets of 200 feet
Walking lunge Walking lunge


4

Push press

1 warm-up set of 15 reps, 5 working sets of 5 reps
Push press Push press

Triset
5

Dumbbell shrug

3 sets of 12 reps
Dumbbell shrug Dumbbell shrug

Rear-delt fly

3 sets of 20 reps
Rear-delt fly Rear-delt fly

Lateral raise

3 sets of 20 reps
Lateral raise Lateral raise


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