V23 Athletics
Powerlifting, Functional Fitness, Football , Bodybuilding, Strongman, LacrosseV23 Squat (1/2) is a 3x per week volume program designed to send your squat through the roof. This program will not only build strength, but it will build tree trunks for legs and a butt/back that won't quit.
What makes this program unique is the integration of post-activation potentiation protocols that lead to greater neurological/CNS recruitment. This acts as a mechanism for greater/ faster recruitment of muscle fibers... which leads to your heavy weights feeling lighter!
Inspired by the folks at Westside Barbell and Mash Elite performance, this is our most popular and most effective squat program to date...this is our "go-to" program for athletes new to our program, and the specific program our head coach used to progress his squat from 455lbs- to 505lbs in just 8 weeks!
Features3 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
-5m Bike/Row -3 Inchworm/Cobra Low Lunge w/ T-Spine Rotation Banded Couch Stretch Banded Lateral Monster Walk (25ft/25ft) 3 Rounds of: 10 Reverse Lunges 10 Cossack/Lateral Lunges 10 Banded Glute Bridge 1m belly vacuum hold
B1
Yoke Pick
6 x 2
B2
Seated Box Jump
6 x 1
C
Back Squat
3, 10, 3, 10, 3, 10 @ 80, 60, 80, 60, 80, 60 %
D
Romanian Deadlift
4 x 6
E
Glute-Ham Raise
3 x 10
Finisher
F
1x100 Banded Hamstring Curls (e/s) *sub 5# ankel weights if possible AFAP/UB
Warm-up
A
-5m Bike/Row -3 Inchworm/Cobra Low Lunge w/ T-Spine Rotation Banded Couch Stretch Banded Lateral Monster Walk (25ft/25ft) 3 Rounds of: 10 Reverse Lunges 10 Cossack/Lateral Lunges 10 Banded Glute Bridge 1m belly vacuum hold
B
Lateral Box Jump
5 x 2
C
Bulgarian Split Squat
5 x 8
D
Deadlift
3 x 5
E1
Bent Over Row
5 x 10
E2
Sorensen Hold
@ 0:30
Finisher
F
1x50 single leg glute bridges e/s 2m couch stretch e/s
Warm-up
A
-5m Bike/Row -3 Inchworm/Cobra Low Lunge w/ T-Spine Rotation Banded Couch Stretch Banded Lateral Monster Walk (25ft/25ft) 3 Rounds of: 10 Reverse Lunges 10 Cossack/Lateral Lunges 10 Banded Glute Bridge 1m belly vacuum hold
B
Single Leg Box Jump
4 x 4
C
Front Squat
10 x 3 @ 80 %
D
Sled Push
4 x 50
Finisher
E
1x100 banded good mornings *heavy band* AFAP/UB
