Build a Better Squat is a 4-week, step-by-step program that blends mobility drills, positional strength, and patterning work so you can hit depth with control, keep your chest up, and drive out of the hole with confidence. Every session is laid out for you, including what to do, how long to rest, and how to progress—so you get better reps, better positions, and better carryover to your lifts and WODs.

What’s inside (PDF)

• 4 Weeks, Day-by-Day Plan – Clear sessions labeled by day (mobility + strength patterning) so you always know what to do.

• Mobility That Matters – Hips, ankles, and thoracic spine work (Pails/Rails, dorsiflexion matrix, posterior capsule, adductors) targeting the actual bottlenecks to depth.

• Patterning & Eccentrics – Wall squat therapy, sit squats, goblet eccentric isometrics, feet-together squats, psoas marches—drills that translate directly to better mechanics.

• Progressions & Tempos – Exact tempos, holds, and rest to build control and improve positions, not just sweat.

• Printable Adherence Tracker – Commit, check off, and see your progress week by week.

• Coaching Cues & Modifications – Simple scaling and “what to feel” notes to keep reps high-quality and pain-free.

Results you can expect

• Deeper, cleaner squats with better knee travel and upright torso

• Noticeably improved ankle and hip range of motion

• Stronger bracing and bottom-position control (less butt-wink, less collapse)

• Transfer to back/front/goblet/OH squats and everyday movement

Equipment Needed

• Kettlebell/Dumbbell or moderate odd object (for goblet squats)

• Small resistance band (psoas march)

• Medium regular resistance band (ankle work)

• Foam roller

• 5’ PVC pipe or dowel (broomstick works)

• Optional: 2.5–5 lb plates

Helpful Tools (optional)

• SmartWOD Timer App for EMOMs/intervals

• Renpho Smart Scale to track trends if desired

How the plan runs (at a glance)

• 4 weeks, 4 days/week (short, focused sessions)

• Each day: Mobility block → Patterning/strength block

• Built-in rest guidance & tempos; progress week-to-week

Coach note: Nothing should hurt. Discomfort for mobility is normal; pain is not. Quality > quantity. Modify range or resistance as needed.

Key Details

• Length: 4 weeks

• Format: Instant PDF download

• Time: Short, focused sessions (stack before/after training or on off-days)

• Level: Suits beginners through advanced athletes who want cleaner mechanics

How it works

• 2 Max-Effort Strength Days/week (Upper + Lower), spaced 72+ hours apart for recovery and adaptation.

• Up to 3 add-on days for CrossFit-style metcons or lower-intensity conditioning, plus 1 active recovery day.

• No extra heavy/low-rep work outside the plan. (Do skill practice on other days if desired.)

• Clear RPE guidance, tempo notes, and rest targets so you always know how hard to push.

What’s inside (PDF)

• 9 Weeks of Programming split into three 3-week blocks (Weeks 1–3, 4–6, 7–9) with progressive intent.

• Max-Effort Lifts: Pressing and squatting variations (incl. box/band work), deadlifts, plus smart accessory pairings.

• Accessory Strength: Triceps, rows, posterior chain, core—dialed to support your main lifts.

• Conditioning Integration Guide: Exactly how to place metcons/Zone 2 so you build strength and keep your engine.

• Intensity Tools: RPE chart, Training Zones 1–3, Talk Test, and practical “how to choose the right load.”

• Warm-Up/Cool-Downs: General + specific warm-ups for big lifts; simple cool-downs to speed recovery.

• Safety & Setup: Spotting/safety bars, bench press protocols, and form standards to keep you lifting longer.

• Printable Planner: Weekly commitment, adherence tracker, and checkboxes to keep your streak alive.

Results you can expect

• New PRs in the press, squat, and deadlift—without living under a barbell every day.

• Stronger triceps, lats, hamstrings, glutes, and core to actually carry over to your big lifts.

• Better recovery, fewer random aches, more training consistency.

Equipment Needed

Full gym access: barbell + rack, plates, dumbbells, bands, and pull-up bar.

Helpful Tools (optional)

• SmartWOD Timer App for EMOMs/intervals & rest timing.

• Renpho Smart Scale to monitor bodyweight and fat-free mass trends.

Who it’s for

• CrossFitters and lifters who want max strength + conditioning without frying their CNS.

• Intermediate athletes who can safely bench, squat, and deadlift with basic competence.

• Anyone who loves structure, wants clear effort targets, and hates spinning their wheels.

Who it’s not for

• True beginners who’ve never trained with a barbell (get a foundations block first).

• Anyone looking for a random WOD roulette. This is planned, progressive work.

Training Split (example week)

• Mon: Max-Effort Upper

• Tue: Zone 2 or short metcon (optional)

• Wed: Skill or Rest

• Thu: Max-Effort Lower (≥72 hrs after Upper)

• Fri/Sat: Metcon or Zone 2 (1–2 sessions max)

• Sun: Active Recovery

Coaching Note: Quality beats ego. Follow the RPE/tempo/rest notes, respect the 72-hour spacing, and skip extra heavy days. That’s how you keep stacking PRs for all 9 weeks.

Key Details

• Length: 9 weeks

• Format: Instant PDF download

• Sessions/Week: 2 dedicated strength days + up to 3 optional conditioning days + 1 active recovery day

• Guidance Included: RPE, tempo, rest, warm-ups/cool-downs, safety, weekly planner

• Prerequisite: Familiarity with barbell basics

The 10-Minute Core Strength Program is a 4-week plan you can follow from anywhere—no gym required. In just 10 minutes a day, 5 days a week, you’ll build strength, stability, and control in your abs, back, and hips.

Inside this downloadable PDF, you’ll find:

• 4 Weeks of Progressive Workouts – Easy-to-follow daily sessions with built-in structure (EMOMs, AMRAPs, intervals).

• Minimal Equipment Needed – All you need is a slider (towel, frisbee, or anything that slides on your floor). Add an optional dumbbell, plate, or band if you want more challenge.

• Smart Training Guidance – Clear instructions, scaling options, and modifications so you can train safely and effectively at your level.

• Accountability Tools – A printable schedule and progress tracker to keep you consistent.

• Bonus Warm-Up & Cool-Downs – Optional routines to prep your body and recover well.

This isn’t about rushing through endless crunches. It’s about quality movement that builds a rock-solid foundation for every lift, run, or daily activity you do. By the end of the 4 weeks, you’ll notice stronger abs, improved posture, and a better ability to move with control.

Whether you’re an athlete looking to reinforce fundamentals, or someone who just wants a stronger, more resilient midsection, this program delivers the structure you need—without the fluff.

Key Details

• Time Commitment: 10 minutes/day, 5 days a week, 4 weeks

• Format: Instant PDF download

• Level: Beginner to advanced (with scaling options)

• Equipment: Slider (or household substitute). Optional: light dumbbell/plate, small resistance band