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Cory Gregory's Squat Every Day: Day 17

If you can hoist a person to save their life, you can squat a barbell to save your own!

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Just as the front squat challenges you to adjust your center of gravity, this program asks you to re-examine your view of reality. What can you do? What did you think you could do two weeks ago? How wrong were you?

The body is stronger and more resilient than most people give it credit for. Max out again today on the front squat, then move into a focused study of the shoulders. The squat is a core lift, but this program intends to build your complete physique. Focus on the shoulder movement, the bar path, and the dumbbell path, and feel your muscles at work.

How's your nutrition and supplementation? Don't forget that you need to bring your best effort to all three pieces, otherwise you won't make as much progress as you could.

Squat Variation Front squat, no belt
Watch the video - 1:02

Day 17: Squat And Shoulders


3 minutes
Bike Bike

Walking lunge

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


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


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: 4 sets of 12, 10, 8, 6 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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