Here are 6 accessory  moves to help build your squat strength.  Some we incorporate into daily workouts already but if you are wanting to improve your squat strength these are particularly helpful if you add them to your workout either in warm up or cashout.

1 Lunges- isolating the legs and hitting full range of motion will hit all the corners of the leg muscles.  Just try 400m of them and tell me where you are sorest.

2. Box Step Ups- another way to hit the farthest reaches of your leg range of motion as long as you use the tallest box you can manage.  Get those knees up there and explode up to the top of the box add a knee raise at the top for an extra move.

3. GHD Hip Extensions- the GHD is for glute, hamstring development.  This will really help strengthen that posterior chain running up your back side.

4. Deadlifts- another great way to hit those glutes and hamstrings and with some big weights.  Try some stiff leg deadlifts with lighter weights and see how your hamstrings react, whew!

5. Bulgarian Split Squats- try this without weight first for balance.  Stand with your back to a bench, reach back with one foot and put the top of your foot on the bench, go into a squat in a lunge position.  YouTube this for an example.  Don’t load with weight until you are proficient at the form

6. Sprinting- nothing lights of my legs like a good sprint.  100m, 200m, 400m.  Keep a rest period between sprints but keep pushing hard to run “like your hair’s on fire”!

Work these into your program and see how your squats are in a month or two.  All that hard work pays off.

 

Schedule for this Week- Monday-Friday 5am, 6am, 4:30 pm, 5:30 pm, Saturday at 9 am.   April Gillette’s Dinner Party on Friday at 6 pm for all the ladies of the gym.  Call/text April for information.  A light dinner will be served, bring your own bottle.  Gentlemen, anyone want to do First Friday Fun at Snow Peak Friday?

WODs for the week- NATE, row/situp/box jump, ROW, F squat/pullup/jump rope, snatch/clean/deadlift EMOM, push jerk/split jerk, squat/V up duet, yes that’s 7 workouts.

HAVE A GREAT HALLOWEEN TODAY, BUT WATCH THE SUGAR INTAKE, WE HAVE WEIGH AND MEASURE THIS WEEK WITH THE FIRST OF THE MONTH.

PALEO RECIPE FOR THE WEEK……..

Pumpkin Smoothie

Canned pumpkin is nutritious and filling, and when blended into a smoothie tastes like pumpkin pie. Perfect for fall mornings or whenever you have the craving for the holiday dessert.
Course Beverages, Breakfast, Dessert, Drinks, Smoothie, Snack
Cuisine Paleo
Total Time 5 minutes
Servings 2
Calories 162 kcal

Ingredients

  • 1 frozen banana
  • 1 cup pumpkin puree
  • 1 teaspoon pumpkin pie spice
  • 1 cup almond milk

Instructions

  1. Put all of the ingredients in a blender and blend until smooth and creamy. Pour into glasses and serve.
SEE YOU AT THE GYM!
3,2,1 GO!
DEAN