Premium Only Content

Iron Foundation: Monday is for Squats! Build a strong base with these exercises. 💪
Kicking off the Iron Foundation 12 Week workout program with Week 1, Day 1 starting off Monday with Squats.
Google Doc Link to free workout routine and printable tracker!!
https://docs.google.com/spreadsheets/d/1hkK3ibWGrOPQl8ol4Shk0h9_l5jD8CZ4/edit?usp=sharing&ouid=107661658584869032469&rtpof=true&sd=true
We go through the full training session and provide valuable insight. If you havent seen the intro video for this program please give it a watch here to learn more!
https://www.youtube.com/watch?v=v3q9-Vu9-FI
Contents:
Monday Squat - Week 1 Day 1
Intro - 0:00
Dynamic Stretches - 1:11
Warm up sets for squats - 2:18
Squat 3 x 5 60% of 1RM - 3:29
Good Mornings 3 x 8 - 4:15
Bulgarian Split Squats 3 x 12 (each leg) - 4:53
Hanging Leg Raises 3 x 15 - 5:30
Band Pull-Aparts 3 x 20 - 6:10
Outro Please Like and Sub - 6:40
Dynamic Stretching links:
Bird Dogs: https://www.youtube.com/watch?v=QABW99qPiNM
Dead Bugs: https://www.youtube.com/watch?v=MCVX9wRd_h0
Belly Bracing: https://www.youtube.com/watch?v=YQuVHnLyd3U
Full Dynamic stretch routine to do before squatting: https://www.youtube.com/watch?v=iMWDOx8yC_U
Join our FREE Discord Community!
https://www.youtube.com/watch?v=iMWDOx8yC_U
#powerlifting #powerliftingprogram #12weekprogram #beginnerworkout #beginnerworkoutroutine #strengthtraining #strengthprogram #weightlifting #freeworkoutplan #workoutroutine
-
5:46
Buddy Brown
1 day ago $0.19 earnedOklahoma Just Made the BOLDEST MOVE of our Time! | Buddy Brown
9.23K7 -
2:01:04
Steven Crowder
4 hours agoThe Gavin Newsom 2028 Campaign Begins... And It Sucks
260K190 -
11:25
Mike Rowe
1 day agoThe Funniest Mashup You've Ever Seen With My Mom, Peggy Rowe | Coffee With Mom
21.7K10 -
1:23:33
Steve-O's Wild Ride! Podcast
6 days ago $13.78 earnedRainn Wilson and Steve-O Break The Silence On Their Long Friendship | Wild Ride #263
52.9K30 -
1:00:17
VINCE
5 hours agoThe Trump Admin Isn't Having This... | Episode 107 - 08/20/25
203K126 -
LIVE
JuicyJohns
5 hours ago $1.84 earned🟢#1 REBIRTH PLAYER 10.2+ KD🟢
352 watching -
1:45:07
Dear America
5 hours agoAndrew Bailey is now Bongino’s CO-DEPUTY DIRECTOR of the FBI!! Is Bongino On His Way Out??
116K71 -
3:18:47
Reidboyy
4 hours ago $0.35 earnedNEW FREE FPS OUT ON CONSOLE TODAY! (Delta Force = BF6 with Killstreaks)
18.2K1 -
2:19:32
Matt Kohrs
13 hours agoMore Pain Incoming?! || LIVE! Trading Futures & Options
56K2 -
26:53
Law&Crime
19 hours ago $2.06 earnedTikTok Teen Sarah Grace Patrick Sobs in Dramatic Court Meltdown
28.7K6