60 Min Squat & Upper Body Push Workout

Overview

This workout is designed to be part of a 3-day full-body program, focusing on different movement patterns each session to ensure balanced training and sufficient recovery. This session targets squat and upper body push movements, with additional bicep and shoulder exercises. This session is to take 45 minutes, certainly no longer than 60 minutes. It is designed to hit the key components without keeping you in the gym for hours.

Warm-Up

A good warm-up is crucial to prepare your body for the workout. This session uses the RAMP method: Raise, Activate, Mobilize, and Potentiate. This method helps gradually increase your heart rate, activate key muscle groups, enhance mobility, and prime your body for the main lifts.

Raise

3-5 Minutes on Cardio Machine of Your Choice

• Perform at a conversational pace to gradually increase your heart rate and blood flow.

Activate and Mobilize

5-Minute Squat Mobility Flow

• Deep Squat Hold with Hip Shifts (1 minute)
  • Get into a deep squat position with your feet shoulder-width apart.
  • Hold the bottom position and shift your weight from side to side, gently pushing your knees out with your elbows.
• Ankle Rocks (1 minute)
  • In a half-kneeling position, place one foot forward and keep your heel on the ground.
  • Rock your body forward, aiming to move your knee over your toes to stretch the ankle.
  • Repeat on the other leg after 30 seconds.
• World’s Greatest Stretch (1 minute)
  • Step forward into a deep lunge with your right foot.
  • Place your right elbow inside your right foot and reach your left arm towards the ceiling, rotating your torso.
  • Hold for a few seconds, then switch sides.
• Cossack Squats (1 minute)
  • Stand with your feet wide apart.
  • Shift your weight to one side, bending your knee and keeping the other leg straight.
  • Alternate sides, ensuring you keep your chest up and heels on the ground.
• Quadruped Rocking (1 minute)
  • Start on your hands and knees in a quadruped position.
  • Rock your hips back towards your heels while keeping your hands planted and spine neutral.
  • Move back and forth to stretch the hips and lower back.

Potentiate

Perform the following sequence 2-3 times:

• 4-6 Russian Kettlebell Swings
  • Use your hips to drive the kettlebell upwards. Focus on powerful hip extension.
• 3-5 Seated Vertical Jumps
  • Progressively jump higher each rep. Aim to land in a quarter squat position.
• 1 Minute Skipping
  • Maintain a steady rhythm to get your heart rate up.

Rest as needed to maintain quality throughout.

Main Lift (Squat)

Box Squat

• Sets/Reps: 2-3 sets of 6-8 reps with 3-4 RIR (Reps in Reserve)
• Tempo: @22X2 (2 seconds down, 2-second pause, explode up, 2-second reset)

Rest 1-2 minutes between sets.

Tips:

• Actively pull the bar down into your shoulders.
• Maintain a strong grip on the bar with your forearms vertical.
• Increase the weight each set if you wish.

Secondary Lift (Upper Push)

Tall Kneeling Filly Press

• Sets/Reps: 2-3 sets of 8-12 reps each side with 2-3 RIR

Rest 30 seconds between sides and 1-2 minutes between sets.

Tips:

• Keep your hips and shoulders locked in place.
• Focus on isolating the single shoulder during the press.
• Start light and increase the static weight first before the pressing weight.

Accessories (Shoulders & Biceps)

Perform the following circuit 2 times:

• Seated Dumbbell Lateral Raise: 14-16 reps
• Seated Dumbbell Front Raise: 14-16 reps
• Seated Bicep Curls: 14-16 reps

Rest 1-2 minutes between rounds.

Tips:

• Stay light and focus on continuous movement through all three exercises before resting.
• If needed, take a short break during an exercise, but try to limit to one break per exercise.

Wrap Up

This workout focused on developing lower body strength with squats, enhancing upper body pushing strength, and targeting shoulder and core stability.

For more workouts like this, sign up for your free 5-day trial to become your FITTest self!

‍