June 28, 2021

Posted By: Christi

Starting our new cycle of programming with Hero Month! Due to this being only a 4-week cycle we won’t be doing any progressions as you saw in our last cycle with the squats.

Our hero workouts are placed throughout the entire month and we have a total of 15 of them for you! We are also adding in some of the CLASSIC benchmarks that some may have forgotten about or it’s just been a while since we’ve done them. This month is all about consistency, enjoying the challenge, and honoring those that serve. We have kept many of the hero workouts classic ones that allow for appropriate volume. We know there are many more, some with heroes from other countries, etc but we hope that simply doing the ones we have programmed honors them all. The benchmarks will be a fun way to revisit some of the workouts we have done in the past or possibly just try for the first time!


1 1/4 Back Squat

Changing things up a bit with 1 1/4 reps. This means you will descend all the way to the bottom of the squat, come up to parallel, then back down to the bottom, and stand all the way up for one rep. This is a great way to build strength in the bottom of our squat. Work on keeping tension as this is not trying to “bounce” out of the bottom of the squat. Using some “spring” is ok but position is key and should be maintained throughout all work sets. Adjust loading as needed and keep all sets challenging.

Post Work
3 rounds for quality of:
16 Elevated Reverse Lunges
12 Dumbbell Rows, pick load

We are finishing today with two accessory lifts! The first lift has you working on an elevated lunge. You will elevate your front foot on a plate ranging from a 15-45# plate. Work hard to keep your chest tall while touching the back knee to the floor. You can use dumbbells, kettlebells, or a barbell and hold the weight in either the front or back rack position and even to the sides if using dumbbells. For both movements, use the heaviest weight you can so long that you can maintain position.