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IroNat

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IroNat:
11/18/25

Goblet squat - 2x10
Zercher squat - 5,5,5,5
Leg curls - 2x10

IroNat:
11/18/25

Goblet squat for flexibility - 2x10
Behind neck press - 4x5
Seated calf raise - 1 set
Tib raises - 1 set
Grip machine - 3x5
Block pinch - Singles to a top set

IroNat:
11/21/25

Goblet squat to loosen up the hips - 2x10
Sandbag carries - 5 carries max distance
Sandbag to shoulder and then five squat to high pulls - 4 sets (shoulder it once then do five squats, each squat with a high pull)

IroNat:
11/24/25

Goblet squat -  2x10
Incline press -  4x5
1 leg calf raise and Tib raise - 1 set each
Reverse EZ bar curls - 3x12-20
Grip machine - 3x5
Block pinch - 3x5

IroNat:
11/25/25

Goblet squat for flexibility - 2 sets of 10
Zercher squat - 4 sets of 5
Seated calf - 1 set
Tib raise - 1 set
Leg curls - 3 sets of 10


I do the goblet squats holding a 25 lb plate.
They have definitely increased my hip and lower back flexibility and how deep I can squat.

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