Spartan30 Squat Week 1

By Todd M. Cambio

Week 1 goal: Improve Your Mobility

Phase 1 of Spartan30 was all about getting into a Deep Squat, as in one where your butt gets all the way down to your heels, or more acurately, the back of your calves, AKA “Ass to Grass”.  The deep squat will help you maintain your hip flexion mobility.  Deep squatting using only your bodyweight is the best way to fill any lingering gaps in your strength, stability and form.  Even though it may be frustrating for advanced lifters, re-establishing this deep squat pattern will really improve everything else you do.  Deep squats are an incredibly valuable tool to build strength and lose body fat, for better mobility (specifically ankles, hip flexors and knees), posture, strength and flexibility.

Day 1: Overhead Squat x 30 second hold

Day 2: Assisted Deep Squat Low Hold x 30 reps

Day 3: Assisted Deep Squat High Hold x 30 reps

Day 4: Gorilla Stomp (Assisted or unassisted) x 30 reps

Day 5: Face the Wall Squats (Prayer, Prisoner and Overhead positions) x 10 reps each position

Day 6: Toe Grab Deep Squat x 10 x 3

Day 7: Y-Squat x 10 x 3