Cory Gregory's Squat Every Day: Day 24

What's better than shoulder day? Squat and shoulder day!

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The front-to-back squat can be a tricky variation to master, because it involves efficiently reracking the weight quickly between every rep. The extra effort is worth it though; the combination of front squats and back squats works your muscles in new ways, which is the key to building mass and strength.

Make sure to stay hydrated between sets, but don't use water as an excuse to sit down and take a break. Grab a few sips, and get back to work!

Squat Variation Front-to-back squat with belt
Watch the video - 1:31

Day 24: Squat And Shoulders


3 minutes
Bike Bike

Walking lunge

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


Front-to-back squat with belt

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Front-to-back squat with belt Front-to-back squat with belt


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


Push Press

Warm-up sets: 1 set of 15 reps
Working sets: 5 sets of 8, 6, 4, 2, 1 reps
Push Press Push Press


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
Side Lateral Raise Side Lateral Raise

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