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Cory Gregory's Squat Every Day: Day 19

Form gives you strength. Now realize that your form must change slightly with each squat variation!

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Move back to the wide-stance squat today, which naturally recruits your hips and hamstrings a little more than the close-stance variations. Remember, a little forward lean is OK, but don't let your spine flex. Keep your hips back and your spine straight.

The belt will help today, by assisting your Valsalva maneuver (holding a breath in your diaphragm to make your trunk more solid).

It's important that you also think about your form for the accessory movements. It's easy to use just your biceps and shoulders to do all the work. Focus on which muscles are supposed to be doing each movement and you'll see better growth.

Squat Variation Wide stance squat
Watch the video - 1:58

Day 19: Squat And Chest/Back


3 minutes
Bike Bike

Walking lunge

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


Wide-stance squat with belt

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

Heavy superset

Wide-grip incline barbell press

Warm-up set: 1 set of 30 reps
Working sets: 5 sets of 5 reps
Wide-grip incline barbell press Wide-grip incline barbell press

Lat pull-down

Warm-up set: 1 set of 30 reps
Working sets: 5 sets of 5 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


Seated row

2-5 sets of 20 reps
Seated Cable Rows Seated Cable Rows

Dumbbell fly

2-5 sets of 20 reps
Dumbbell Flyes Dumbbell Flyes

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