Cory Gregory's Squat Every Day: Day 30

It's the last day of the trainer! Or is it? Either way, give today's workout everything you've got!

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Welcome to Day 30 of the Squat Every Day trainer. It's been a tough month, but the results speak for themselves. After this, incorporating squats into your workouts for the long term will feel like a piece of cake.

Wondering what to do now that you've reached the end of the trainer? Consider going back to Day 1 and repeating it! Cory has been squatting every day for a year, and swears he'll never go back.

Squat Variation Front squat
Watch the video - 1:02



Day 30: 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

Front squat, no belt

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Front Barbell Squat Front Barbell 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

T-bar row

3 sets of 12 reps
T-bar row T-bar row

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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