OtherWeightlifting
Phantom Front Squat Outbreak
Weightlifting
Solo
Workout Details
Other
For Load:
3Front Squat
7 sets
3 minRest
Coaching Tips
Strategy
- 1Focus on maintaining proper form throughout all sets, especially as fatigue sets in.
- 2Consider breaking down the sets of 3 if necessary, with brief pauses to reset between reps.
- 3Use the rest periods effectively to hydrate and mentally prepare for the next set.
- 4Emphasize explosive drive from the bottom of the squat to improve strength and power.
Safety Considerations
Technical Focus
Maintain an upright torso and engage the core to avoid collapse.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Light rowing to increase heart rate.)
Mobility Work:
- 10 Ankle Stretch(Hold each stretch for 10-15 seconds.)
- 10 Hip Flexor Stretch(Hold each stretch for 10-15 seconds.)
- 10 Shoulder Dislocations(Use a band or broomstick.)
Activation Set:
2 rounds- 10 Bodyweight Squats(Focus on full depth.)
- 30 sec Front Rack Holds(Hold an empty barbell in the front rack position.)
Scaling Options
Intermediate
Reduce to 20% of RX weight or adjust range if fatigue sets in.
- 1
front squat
Reduce weight by 20%.
Weight: 180/120 lbs (82/54 kg)
Scaled
Reduce to 40% of RX weight or modify movement if necessary.
- 1
front squat
Reduce weight by 40%, or use Dumbbells.
Weight: 120/80 lbs (54/36 kg)