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Cory Gregory's Squat Every Day: Day 5

If you've never done a paused front squat before, your world's about to be rocked. Keep a clear mind and a positive attitude, especially when you're tired.

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Squats not only train your legs to be stronger, they also strengthen your core. Sitting in the hole with weight at the front of your body can be nearly impossible if you have weak abdominals. Give yourself a good start by maintaining an erect torso and high elbows. Engage your core by taking a deep breath and pushing out and down with your inner abs.

Keep that tension in your abs as you squat. The tighter you can keep your abs, the less likely you'll fall forward and miss a lift.

We're working the chest and back more because they're a large part of your body. To maintain balance in strength and size, we need to train big muscle groups more than once per week.

Squat Variation Front squat with pause
Watch the video - 1:04

Day 5: Squat And Chest/Back


3 minutes
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge


1 set of 10-15 reps


Front squat with pause, no belt

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Front squat Front squat

Heavy superset

Wide-grip incline barbell press

1 warm-up set of 30 light reps, 5 working sets of 5 reps
Wide-grip incline barbell press Wide-grip incline barbell press

Lat pull-down

1 warm-up set of 30 reps, 5 working sets of 5 reps
Lat pull-down Lat pull-down


Seated row

2-5 sets of 20 reps
Seated row Seated row

Dumbbell fly

2-5 sets of 20 reps
Dumbbell fly Dumbbell fly

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