Sunday Workout of the Day

Sunday is strength and coffee day. You will perform one set of 5, three sets of 3, and five sets of 1 back squats. The goal is to get close to 90% of your 1 rep max for experienced athletes. For newer athletes, focus on mechanics.

For those joining me at home without a rack or barbell, we can change the movement to front squat or overhead squat using dumbbells or wear a weighted backpack and squat with a 3-second hold at the bottom to challenge your squatting technique.


Back squat 5-3-3-3-1-1-1-1-1 reps

Score equals total volume. To accommodate the number of sets in this workout, we will minimize the rest to 3 minutes.


1 round:

10 air squats

10/10 leg swings left to right

10/10 leg swings front to back

2nd round:

Work on warming up your back squats with 3-second eccentric holds at the bottom (5 reps using an empty barbell)

Build to your working set at a regular pace



Back squat


30-second each side of:

Couch stretch

Dragon pose

Pigeon pose

Child pose

Downward dog