Cory Gregory's Squat Every Day: Day 23

Dig out your belt and knee wraps and hit the gym hard today!

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The workouts in this trainer can be time-consuming, but they're worth every minute. When you do this many squats and lunges on a daily basis, you'll be rewarded with results you can see—and feel. Don't be surprised if the people around you start noticing the changes as well. When they ask what your secret is, you can tell them it's no secret; it's Squat Every Day!

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

Day 23: Squat And Pull
Warm-Up
1

Bike

3 minutes
Bike Bike
2

Walking lunge

1 set of 100-200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge

3

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

4

Deadlift off blocks (rack pull)

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Deadlift off blocks (rack pull) Deadlift off blocks (rack pull)

Triset
5

Glute-ham raise

3 sets of 10-15 reps
Glute Ham Raise Glute Ham Raise

Walking lunge

3 sets of 200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge

Weighted crunch

3 sets of 30 reps
Weighted Crunches Weighted Crunches

Triset
6

Seated row

3 sets of 12 reps
Seated Cable Rows Seated Cable Rows

Pull-up

3 sets of 10-20 reps
Pull-up Pull-up

Single-arm dumbbell row

3 sets of 15 reps
Single-arm dumbbell row Single-arm dumbbell row



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