As you can see it was a deadlift kind of day. I planned of doing just 4 sets of deadlifts but my other self being in the zone totally disagreed and went on with four more sets. Pfffeww! Then I went on with the idiot-proof goblet squat. yeah.. idiot-proof. It is!!
The goblet squat might be just one of the BEST ways to improve your basic squatting form. It is actually more difficult to do it incorrectly, not that you can’t do it incorrectly.. but since I already mentioned it’s idiot proof I don’t want to insult certain somebodies. So there.
What I love about the goblet squat is that it sets you up for a solid form right from the starting position. The way the feet are positioned and the weight held up against the chest makes it almost impossible to mess it up. You have to keep your back straight and your torso in an upright position squatting all the way down until your elbows are at the inside of the knees. This exercise is perfect for beginners learning proper squatting form but also the more experienced person that wants to squat with the best possible form who also wants to work on their mobility and people that have ridiculously long legs.
After the idiot-proof goblet squat I decided it was time for my (sometimes) favorite machine, the leg press. I stacked some plates and started pressing with one leg, focusing on my hamstring and glutes. I supersetted that with training my calves on the leg press and called it a day. I was done. Have a try and see how you like it. Enjoy!
- Deadlifts 4 sets 6-8 reps
- Sumo deadlifts 4 sets 4-6 reps
- Goblet squats 4 sets 6-8 reps
- Superset 3 sets
- Single leg on leg press 6-8 reps
- Calves on leg press 8-10 reps