03/08/2026
Monday’s focus…!
➡️ Front Squat
➡️ Sumo Squat
➡️ Frog Pump
How to perform the front squat…
Your feet should be shoulder width apart, with your toes slightly outward. Rest your dumbbells on the front of your shoulders, keep elbows and chest high and ensure to tighten your core.
As you drop down bend your knees and push your hips back. Make sure your knees do not cave in.
Your thighs should be parallel to the floor and as you ascend back up, slightly squeeze your glutes, but do not push your hips too far forward as this will put unnecessary pressure on your lower back.
The sumo squat…stand with your feet slightly more than shoulder width, with your toes pointed at a 45-degree angle.
Rest both dumbbells on the front of your shoulders, brace your core and lower your hips straight down until your thighs are parallel to the floor, then push back up.
Frog pump…lie on your mat with the soles of your feet together, and drop your knees out.
Drive your hips towards the ceiling, squeeze your glutes at the top, whilst keeping your chin tucked.
Muscles worked ⬇️
Front squat…primary muscles worked are your quadriceps, core, upper back, whilst also recruiting your glutes and hamstrings.
Sumo squat…adductors, which are the inner thighs, glutes and quadriceps.
Frog pump…primary muscles worked is the gluteus maximus, (largest part of the glute), the gluteus medius, (medium sized muscle), located on the outer side of the pelvis, hip rotators and core.
Perform 10-12 repetitions, x3 sets, allowing between a 60-90 second recovery time after one set of repetitions have been performed (hypertrophy).
