The Barbell Front Squat

When it comes to squat variations, my strong suit is the front squat due to having strong quad muscles — in the video I demonstrate the front squat from the back side view, doing 135 lbs on the barbell & making sure to hit the 90 degree angle on the way down and bringing the weight back up evenly against my traps.

Now this video might not show close up insight or a step by step direction — but you see the squat form and the depth I am doing in order to hit full ROM (range of motion). If you are new to this exercise or any form of exercise, be sure to start off with lighter loads to work on technique/form.

Muscles utilized:

Quadriceps
glutes
adductor magnus
soleus
hamstrings
gastrocnemius
erector spinane
anterior/lateral delts
suprapinatus
rhomboids
upper/middle/lower back
Benefits of the exercise
Improves core strength
glute activitation

Benefits of the exercise
  • Improves core strength 
  • glute activitation
  • huge quad development
  • possible decrease in lumbar and knee stress
  • increase my power clean
  • Total body mobility and stability
  • Total body strength gains 
  • Increased muscle mass

P.S I posted the video on my social media ShayFitnessWonderWoman

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Tuesday legs

Warm up:

  • Leg press: 4 x 25, 60 lbs
  • Body bar hip thruster: 4 x 25, 19 lbs
  • Resistance band seated hip abduction: 4 x 25, red band

Workout:

  • Sumo deadlift: 3 x 5-6, 205 lbs
  • Sumo deadlift: 3 x 3-5, 215 lbs
  • Barbell back squat: 3 x 5-6, 160 lbs
  • Barbell back squat: 3 x 3-5, 170 lbs 

Was making sure to do 70% and 75% my max today for deadlift and back squat 

  • Front squats: 3 x 10, 45 lbs

Supersets:

  • Single leg linear leg press: 3 x 10, 208 lbs 
  • Kettlebell goblet squat: 3 x 10, 10kg

Tri-sets:

  • EZ bar stiffed legged deadlift: 3 x 10, 40 lbs
  • One arm kettlebell swings: 3 x 10, 8kg
  • EZ bar walking lunges: 3 x 10, 40 lbs

Cardio:

  • Stair stepper: 10 minutes, level 7
  • Stationary bike: 10 minutes, resistance level 6, and rpm 70+

Bench with a dose of cardio

Warm up:

  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps machine: 4 x 25, 30 lbs
  • Chest press machine: 4 x 25, 50 lbs

Workout Sess:

  • Barbell floor press: 3 x 6-8, 85 lbs 
  • Barbell floor press: 3 x 6-8, 95 lbs

Supersets:

  • smith machine incline press: 3 x 10, 75 lbs
  • smith machine incline press (shorter lengthening phase): 3 x 10, 75 lbs

Supersets:

  • Farmer carries: 3 x whole track (40 yards?) 120 lbs
  • Seated face pull (rope attachment): 3 x 10, 50 lbs, 40 lbs, 30 lbs

Tri-sets:

  • Cable upright rows: 3 x 10, 50 lbs
  • Cable curls: 3 x 10, 50 lbs, 40 lbs
  • Cable reverse triceps pushdown: 3 x 10, 50 lbs

Cardio Sess:

  • Stair stepper: 20 minutes total. level 6 @ 15 min & level 7 at 5 minutes. 

Shay-lon 

Dynamic speed leg day

Oh the thrills of having to start light again and work my way up to heavier weights. I did good speed work on the Sumo deadlift today, but squats were shaking somewhat. Hopefully, that’s just a sign they are getting used to the weights again. Considering it was low weight today,  it somewhat would worry me if I had a hard time lifting today. Still waiting for muscle memory to kick into overload. 

Warm up:

  • Hip adduction machine: 4 x 25, 50 lbs
  • resistance band body weight squats: 4 x 25, red band
  • kneeling hip flexor: 4 x 25

Workout:

  • Sumo deadlift: 3 x 8, 175 lbs
  • Sumo deadlift: 3 x 6, 205 lbs
  • Barbell back squat: 3 x 8, 135 lbs
  • barbell back squat: 3 x 6, 160 lbs

Superset:

  • Linear leg press (hamstring focus): 3 x 10, 298 lbs
  • Kettlebell plie squats: 3 x 10, 12kg

Tri-sets:

  • Smith machine narrow stance squats: 3 x 10, 115 lbs
  • DB stiff legged deadlift: 3 x 10, 50 lbs
  • resistance band lateral leg raises: 3 x 10 each leg, green band

4 Hour leg session

I swear I don’t make long sessions on purpose. 

 

Warm up:

 
  • Kettlebell Romanian deadlift: 4 x 25, 12 lbs
  • Hip adduction machine: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 30 lbs

Workout Sess:

  • Conventional deadlift: 6 x 2-3, 260 lbs (85% 1RM)
  • Barbell back squat: 8 x 6-8, 145 lbs (65% 1RM)
  • Barbell front squats: 8 x 10-12, 65 lbs
  • Box squats: 8 x 10-12, 155 lbs

Superset:

  • DB bulgarian split squats: 8 x 10-12, 30 lbs
  • Leg curl machine: 8 x 10-12, 40 lbs

Superset:

  • Kettlebell snatches: 8 x 10-12, 12 lbs
  • Leg extension machine: 8 x 10-12, 40 lbs

Superset:

  • Cable glute kickbacks: 8 x 10-12, 10 lbs
  • DB box step ups: 8 x 10-12, 30 lbs

Follow my social media for videos! 

Today’s workout —

Warm up:

 
  • Cable overhead triceps extension: 4 x 25
  • EZ bar bicep curls: 4 x 25, 30 lbs
  • Bentover DB reverse flyes: 4 x 25, 10 lbs

Workout:

  • Barbell bench press: 5 x 2-3, 115 lbs (95% 1RM) 

Tri-set:

  • DB floor press: 6 x 12-15, 40 lbs
  • DB upright row: 6 x 12-15, 20 lbs
  • DB lateral raises: 6 x 12-15, 20 lbs

Tri-set:

  • DB palms in bentover row: 6 x 12-15, 40 lbs
  • Cable reverse grip triceps extension: 6 x 12-15, 50 lbs
  • DB curls: 6 x 12-15, 40 lbs

Tri-sets:

  • Cable bicep curls: 6 x 12-15, 30 lbs
  • Cable upright row: 6 x 12-15, 20 lbs
  • Triceps Dips: 6 x 12-15
 

May 22nd workout

Going back in time to Tuesday, where I left off. 

 

Warm up:

 
  • Resistance band lateral leg raises: 4 x 25, green band
  • Hip adduction machine: 4 x 25, 40 lbs
  • Kettlebell stiff legged deadlifts: 4 x 25, 4 kg

Workout:

  • Conventional deadlift: 9 x 3-6, 150 lbs (50% 1RM)
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 100 lbs (50% 1RM)
  • Barbell wide stance stiff legged deadlifts: 6 x 8-12, 100 lbs
  • Barbell front squats: 6 x 4-8, 100 lbs 

Tri-sets:

  • One arm kettlebell swings: 6 x 8-12, 10 kg
  • EZ bar goodmornings: 6 x 8-12, 40 lbs
  • Body bar overhead squat: 6 x 8-12, 9 lbs

Cardio:

  • Treadmill intervals: 2 min, 5.5 speed, no incline THEN, 1 minute, 3.5 speed, no incline — did this for a total of 10 minutes 
 

Follow me on social media to watch videos of my workouts — 

 

Twitter: ShayM_Fitness

 

P.S Facebook page will be under construction for a little while, so be looking forward to new updates, tabs and interesting additions 🙂