Intensity Booster – Sandbag Squat Finisher

Personally I’m a firm believer that more often than not you should walk out of the gym with a little left in the tank. Feeling like you maybe could’ve done a little more – no reason to just bury yourself every day, because odds are good that you have other responsibilities to handle in your day. Most of us are not professional exercisers, surprise.

But some days you need to push. You need to really dig deep and question if you want to finish, or even can.

This is where Finishers can be a valuable addition to your toolbox.

Finishers do not need to be complicated, I honestly think it’s better the simpler you can keep them.

Here’s a favorite, especially to use with our Penance Athletics program.

This could be viewed as an updated version of a Strength Training Protocol that we implemented years ago (20-rep Squat Program).

This builds a great deal of strength and stability in the legs, hips, and lower back while also building lean muscle and developing some endurance (lungs will be burning).

I would argue that this updated version blows the old 20-rep Squat Program away though.

How it works: Pick up a bag (start conservative) and start squatting it. If you are unfamiliar with the Gut Squat, no worries I have you covered here.

Drop the bag and take a brief rest when you have to. Goal is to get to 50 QUALITY reps as quickly as you can.

If you’re able to do 20-25 without stopping in the first set, you will need to go a size heavier next time you take this challenge on. Done right, this is a hell of a test!

Here’s where the magic happens: record how long it takes you, then push to do it faster when you do it again (maybe a few weeks later)!

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