#backsquats — Public Fediverse posts

Today's #Workout Patseruurtje / GymBro Hour!

Warm up: 10 min AMRAP
- 10 banded squat side steps e/s
- 10 alternating Cossack squats
- 6 step ups e/s
- 10 banded good mornings
- 3 back squats

Strength: Back Squats! 4E2,5MOM #BackSquats
- 3 back squats (55 kg, no pain!)

Accessory: 4 rounds
- 10 reverse lunges e/s (2x5 kg DB in farmer's carry)
- 20 alternating landmine twists (15 kg barbell + 2,5 kg plate)
- 10 single leg glute bridges e/s (15 kg DB)
- 90" rest

It was a bit of a risk going not knowing how my throat would react, but it went ok and I managed to squat a decent amount ass to grass, without ball/box for depth, and without my hamstring hurting

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Patseruurtje #GymBroHour

Today's #Workout Patseruurtje / GymBro Hour!

Warm up: 10 min AMRAP
- 10 banded squat side steps e/s
- 10 alternating Cossack squats
- 6 step ups e/s
- 10 banded good mornings
- 3 back squats

Strength: Back Squats! 4E2,5MOM #BackSquats
- 3 back squats (55 kg, no pain!)

Accessory: 4 rounds
- 10 reverse lunges e/s (2x5 kg DB in farmer's carry)
- 20 alternating landmine twists (15 kg barbell + 2,5 kg plate)
- 10 single leg glute bridges e/s (15 kg DB)
- 90" rest

It was a bit of a risk going not knowing how my throat would react, but it went ok and I managed to squat a decent amount ass to grass, without ball/box for depth, and without my hamstring hurting

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Patseruurtje #GymBroHour

Today's #Workout Patseruurtje / GymBro Hour!

Warm up: 10 min AMRAP
- 10 banded squat side steps e/s
- 10 alternating Cossack squats
- 6 step ups e/s
- 10 banded good mornings
- 3 back squats

Strength: Back Squats! 4E2,5MOM #BackSquats
- 3 back squats (55 kg, no pain!)

Accessory: 4 rounds
- 10 reverse lunges e/s (2x5 kg DB in farmer's carry)
- 20 alternating landmine twists (15 kg barbell + 2,5 kg plate)
- 10 single leg glute bridges e/s (15 kg DB)
- 90" rest

It was a bit of a risk going not knowing how my throat would react, but it went ok and I managed to squat a decent amount ass to grass, without ball/box for depth, and without my hamstring hurting

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Patseruurtje #GymBroHour

Today's #Workout Patseruurtje / GymBro Hour!

Warm up: 10 min AMRAP
- 10 banded squat side steps e/s
- 10 alternating Cossack squats
- 6 step ups e/s
- 10 banded good mornings
- 3 back squats

Strength: Back Squats! 4E2,5MOM #BackSquats
- 3 back squats (55 kg, no pain!)

Accessory: 4 rounds
- 10 reverse lunges e/s (2x5 kg DB in farmer's carry)
- 20 alternating landmine twists (15 kg barbell + 2,5 kg plate)
- 10 single leg glute bridges e/s (15 kg DB)
- 90" rest

It was a bit of a risk going not knowing how my throat would react, but it went ok and I managed to squat a decent amount ass to grass, without ball/box for depth, and without my hamstring hurting

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Patseruurtje #GymBroHour

Today's #Workout

Warm up:
- 30" pigeon pose e/s
- 30" wide legged seated forward fold
- 30" passive squat
- 2 rounds
- 8 m crab walk with banded ankles e/s
- 10 air squats with band below the knees

Strength: 5x3 back squat
- Did 50 kg & 16in box because hamstring

Accessory: 4 rounds
- 10 Bulgarian split squats e/s (2x 6 kg)
- 10 knee raises
- 10 single leg Romanian dead lifts (1x 8kg)

Scaling, adapting and modifying so my hamstring does not get annoyed

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #BackSquats #BulgarianSplitSquat #KneeRaises #SingleLegRomanianDeadlift

Today's #Workout

Warm up:
- 30" pigeon pose e/s
- 30" wide legged seated forward fold
- 30" passive squat
- 2 rounds
- 8 m crab walk with banded ankles e/s
- 10 air squats with band below the knees

Strength: 5x3 back squat
- Did 50 kg & 16in box because hamstring

Accessory: 4 rounds
- 10 Bulgarian split squats e/s (2x 6 kg)
- 10 knee raises
- 10 single leg Romanian dead lifts (1x 8kg)

Scaling, adapting and modifying so my hamstring does not get annoyed

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #BackSquats #BulgarianSplitSquat #KneeRaises #SingleLegRomanianDeadlift

Today's #Workout

Warm up:
- 30" pigeon pose e/s
- 30" wide legged seated forward fold
- 30" passive squat
- 2 rounds
- 8 m crab walk with banded ankles e/s
- 10 air squats with band below the knees

Strength: 5x3 back squat
- Did 50 kg & 16in box because hamstring

Accessory: 4 rounds
- 10 Bulgarian split squats e/s (2x 6 kg)
- 10 knee raises
- 10 single leg Romanian dead lifts (1x 8kg)

Scaling, adapting and modifying so my hamstring does not get annoyed

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #BackSquats #BulgarianSplitSquat #KneeRaises #SingleLegRomanianDeadlift

Today's #Workout

Warm up:
- 30" pigeon pose e/s
- 30" wide legged seated forward fold
- 30" passive squat
- 2 rounds
- 8 m crab walk with banded ankles e/s
- 10 air squats with band below the knees

Strength: 5x3 back squat
- Did 50 kg & 16in box because hamstring

Accessory: 4 rounds
- 10 Bulgarian split squats e/s (2x 6 kg)
- 10 knee raises
- 10 single leg Romanian dead lifts (1x 8kg)

Scaling, adapting and modifying so my hamstring does not get annoyed

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #BackSquats #BulgarianSplitSquat #KneeRaises #SingleLegRomanianDeadlift

Today's #Workout - Strength training upper body week 7 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge marge steps
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squats 3" pause e/s
- 10 banded (knee) goblet squats (12 kg)
- 8 m banded lateral walk e/s

Plyometrics: 10 rounds
- hurdle - hurdle - box jump
(first 5 at 30 cm box, last 5 at 35 cm box)

Back Squats: #BackSquats
- Warm up: 5x 30 kg, 5x 40 kg, 5x 50 kg
- Work: 5 rounds
- 5x at 53 kg
- 2-3 min rest

Foot on wall deadlift (weird af): 4 rounds
- 6x e/s (2x 10 kg DB)
- 2 mins rest

Cool down
- Foam roll back, quads, calves, glutes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 7 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge marge steps
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squats 3" pause e/s
- 10 banded (knee) goblet squats (12 kg)
- 8 m banded lateral walk e/s

Plyometrics: 10 rounds
- hurdle - hurdle - box jump
(first 5 at 30 cm box, last 5 at 35 cm box)

Back Squats: #BackSquats
- Warm up: 5x 30 kg, 5x 40 kg, 5x 50 kg
- Work: 5 rounds
- 5x at 53 kg
- 2-3 min rest

Foot on wall deadlift (weird af): 4 rounds
- 6x e/s (2x 10 kg DB)
- 2 mins rest

Cool down
- Foam roll back, quads, calves, glutes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 7 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge marge steps
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squats 3" pause e/s
- 10 banded (knee) goblet squats (12 kg)
- 8 m banded lateral walk e/s

Plyometrics: 10 rounds
- hurdle - hurdle - box jump
(first 5 at 30 cm box, last 5 at 35 cm box)

Back Squats: #BackSquats
- Warm up: 5x 30 kg, 5x 40 kg, 5x 50 kg
- Work: 5 rounds
- 5x at 53 kg
- 2-3 min rest

Foot on wall deadlift (weird af): 4 rounds
- 6x e/s (2x 10 kg DB)
- 2 mins rest

Cool down
- Foam roll back, quads, calves, glutes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 7 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge marge steps
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squats 3" pause e/s
- 10 banded (knee) goblet squats (12 kg)
- 8 m banded lateral walk e/s

Plyometrics: 10 rounds
- hurdle - hurdle - box jump
(first 5 at 30 cm box, last 5 at 35 cm box)

Back Squats: #BackSquats
- Warm up: 5x 30 kg, 5x 40 kg, 5x 50 kg
- Work: 5 rounds
- 5x at 53 kg
- 2-3 min rest

Foot on wall deadlift (weird af): 4 rounds
- 6x e/s (2x 10 kg DB)
- 2 mins rest

Cool down
- Foam roll back, quads, calves, glutes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

👉 What are the benefits of Back Squats? 🏋️

—

✅ While primarily targeting the legs and glutes, back
squats engage the core, lower back, and even
the upper body for stabilization.

✅ Squats mimic everyday movements, improving
functional strength and mobility, which can enhance
performance in daily activities and other sports.

—

#smithmachine #barbell #backsquats #quads #hamstrings #glutes #calves #core #testosterone #onlinecoach #onlinepersonaltrainer

Today's #Workout

Warm-up: 3 rounds with partner
- 10 med ball throws
- 10 burpee clap
- 10 med ball cleans / plank
- 150 m run (same time bike for me)

Mobility
- 5/5 malasana twists
- 5/5 hip CARs
- 5/5 thread the needle
- 5/5 down dog to lizard to twisted lizard
- 10 glute bridges
- 5/5 supine bent knee side lowerings

Strength warm up (forgot to add this): empty 15kg barbell
- 5 good mornings
- 5 push press
- 5 high pull turn over to front rack
- 5 deadlifts

Strength: Backsquats: every 90"
- 8 (25 kg)
- 6 (35 kg)
- 4 (45 kg)
- 2 (50 kg)
- 2 (54 kg)

Conditioning (aka: killer) 13 min work:
- 50 wall balls (4 kg med ball)
- 40 burpee to target (no jump for me)
- 30 thrusters 20/30 kg scaled - 35/43kg RX (did 20kg)
- 20 burpee pull up (on a low bar so I didn't have to jump / impact down)
- on the remaining time: as many clusters as possible (1 cluster = 1 clean + 1 thruster)

I got to 8 burpee pull ups before the time was up.

I had joked at work with one of my PMs before leaving "here are the documents you need, gonna go tire myself to death at the gym now" weeeell... no joke it seems!

#WorkoutOfTheDay #Wod #Strength #StrengthTraining #WeightLifting #BackSquats #GymLife #Fitness #CrossFit

Today's #Workout

Warm-up: 3 rounds with partner
- 10 med ball throws
- 10 burpee clap
- 10 med ball cleans / plank
- 150 m run (same time bike for me)

Mobility
- 5/5 malasana twists
- 5/5 hip CARs
- 5/5 thread the needle
- 5/5 down dog to lizard to twisted lizard
- 10 glute bridges
- 5/5 supine bent knee side lowerings

Strength warm up (forgot to add this): empty 15kg barbell
- 5 good mornings
- 5 push press
- 5 high pull turn over to front rack
- 5 deadlifts

Strength: Backsquats: every 90"
- 8 (25 kg)
- 6 (35 kg)
- 4 (45 kg)
- 2 (50 kg)
- 2 (54 kg)

Conditioning (aka: killer) 13 min work:
- 50 wall balls (4 kg med ball)
- 40 burpee to target (no jump for me)
- 30 thrusters 20/30 kg scaled - 35/43kg RX (did 20kg)
- 20 burpee pull up (on a low bar so I didn't have to jump / impact down)
- on the remaining time: as many clusters as possible (1 cluster = 1 clean + 1 thruster)

I got to 8 burpee pull ups before the time was up.

I had joked at work with one of my PMs before leaving "here are the documents you need, gonna go tire myself to death at the gym now" weeeell... no joke it seems!

#WorkoutOfTheDay #Wod #Strength #StrengthTraining #WeightLifting #BackSquats #GymLife #Fitness #CrossFit

Today's #Workout

Warm-up: 3 rounds with partner
- 10 med ball throws
- 10 burpee clap
- 10 med ball cleans / plank
- 150 m run (same time bike for me)

Mobility
- 5/5 malasana twists
- 5/5 hip CARs
- 5/5 thread the needle
- 5/5 down dog to lizard to twisted lizard
- 10 glute bridges
- 5/5 supine bent knee side lowerings

Strength warm up (forgot to add this): empty 15kg barbell
- 5 good mornings
- 5 push press
- 5 high pull turn over to front rack
- 5 deadlifts

Strength: Backsquats: every 90"
- 8 (25 kg)
- 6 (35 kg)
- 4 (45 kg)
- 2 (50 kg)
- 2 (54 kg)

Conditioning (aka: killer) 13 min work:
- 50 wall balls (4 kg med ball)
- 40 burpee to target (no jump for me)
- 30 thrusters 20/30 kg scaled - 35/43kg RX (did 20kg)
- 20 burpee pull up (on a low bar so I didn't have to jump / impact down)
- on the remaining time: as many clusters as possible (1 cluster = 1 clean + 1 thruster)

I got to 8 burpee pull ups before the time was up.

I had joked at work with one of my PMs before leaving "here are the documents you need, gonna go tire myself to death at the gym now" weeeell... no joke it seems!

#WorkoutOfTheDay #Wod #Strength #StrengthTraining #WeightLifting #BackSquats #GymLife #Fitness #CrossFit

Today's #Workout

Warm-up: 3 rounds with partner
- 10 med ball throws
- 10 burpee clap
- 10 med ball cleans / plank
- 150 m run (same time bike for me)

Mobility
- 5/5 malasana twists
- 5/5 hip CARs
- 5/5 thread the needle
- 5/5 down dog to lizard to twisted lizard
- 10 glute bridges
- 5/5 supine bent knee side lowerings

Strength warm up (forgot to add this): empty 15kg barbell
- 5 good mornings
- 5 push press
- 5 high pull turn over to front rack
- 5 deadlifts

Strength: Backsquats: every 90"
- 8 (25 kg)
- 6 (35 kg)
- 4 (45 kg)
- 2 (50 kg)
- 2 (54 kg)

Conditioning (aka: killer) 13 min work:
- 50 wall balls (4 kg med ball)
- 40 burpee to target (no jump for me)
- 30 thrusters 20/30 kg scaled - 35/43kg RX (did 20kg)
- 20 burpee pull up (on a low bar so I didn't have to jump / impact down)
- on the remaining time: as many clusters as possible (1 cluster = 1 clean + 1 thruster)

I got to 8 burpee pull ups before the time was up.

I had joked at work with one of my PMs before leaving "here are the documents you need, gonna go tire myself to death at the gym now" weeeell... no joke it seems!

#WorkoutOfTheDay #Wod #Strength #StrengthTraining #WeightLifting #BackSquats #GymLife #Fitness #CrossFit