"Back To The Back Squat"

When I warm up to squat, I generally listen to my body. The first thing I do is hit the foam roller. After everything feels good there, I’ll move on to turning on the major muscle groups in my body. After I am happy with that, I’ll get the heart rate up a little bit to get some blood pumping. Finally, if anything else is tight in my air squat, it’s time to hit any banded distraction that needs to be done. Just make sure you listen to your body everyday, there is no reason to hurry through your warm up. It’s better to spend extra time in the warm up and cool down/mobility than to hurt yourself when you’re not ready to go.

Warm Up (NFT):

"Mitch's Squat Warm Up"

  • Foam Roll (Hips/Quads/Groins/Back/Hot Spots)


  • Muscle Activation Sequence


2 Rounds:

  • 20 High Knees
  • 20 Butt Kicks
  • 20 Air Squats


  • Banded Distractions (Anything That's Still Tight)

Strength/Met-Con (6 Rounds):

Each Round Lasts 1 Minute:

  • Back Squat (5 Reps)
  • Broad Jump (3 Reps)
  • Push Up Plank (Remaining Time)
    * Rest 2 Minutes Between Rounds *
    * Use 75-80% of 1RM for Back Squat *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Ankles/Calves
  • Paleo Chair
  • Cobra
  • Banded Shoulder Distraction
  • Foam Roll