This Saturday is a strength day, and you will get to take on five by five back squats. To have an effective strength development, the weight should be somewhere between 75 to 80 percent of your one rep max.

An optimal back squat demands a large amount of core stability. We will be lifting every five minutes so that your core gets enough time to recover.


We want every single lift to be performed with perfect form and mechanics. You can do all sets at the same weight, or slowly add weight if the form is perfect and you are comfortable.


For those of you on zoom, we can substitute the back squats with dumbbell front squats or back squats using an odd object. If the weight is not heavy enough, you can increase the number of reps such that you get a good total volume in each set.




See you all in group classes, in the open gyms or on zoom.



Big Cat


Warm up

3 rounds, 1 minute each

-Samson back lunges

-Plank hold (L, M, R)



-Back squat (Points of performance)
-Paused Back squat



-Back Squats 5-5-5-5-5


Cool Down

-Dragon pose, Pigeon pose

-Cobra pose, Child pose