Squatober Pump Day Exercise Tutorials

Sep 29, 2022

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Plank Taps - Overhead Press - Farmers Carries - Reverse Lunge - TRX Single Leg Squat - Wall Sit - L Hold - Leg Raises

Plank Taps

  1. Start in a press-up or high plank position with your hands directly under your shoulders and feet in line with your hips.
  2. Keeping your hips square to the ground, lift one hand and tap it on the opposite shoulder.
  3. Keep repeating this motion on each arm while keeping your body as still as possible and squeezing your core tight.

Overhead Press


  1. Start sitting on an upright bench or standing. Keep your body upright, and your core muscles braced, looking straight ahead.
  2. Hold the barbell or dumbbells just above your upper chest level with your hands slightly wider than shoulder-width apart.
  3. Press the bar straight up, overhead as if there is a straight line being drawn from your elbows to your wrists, hands, and into the ceiling.
  4. After the weight is fully extended overhead, lower the weight on the same path back down to the starting position.

Farmers Carries


  1. Squat down and grab a weight in each hand.
  2. Engage your core and pull your shoulder blades back and down as you stand up.
  3. Keep your head up, shoulders back, and core engaged as you step forward and begin walking with the weights.
  4. Continue walking for a specific amount of time or distance to complete the set.

Reverse Lunge

  1. Stand with your feet hip-width apart and your arms by your side holding weights. Engage your core and roll your shoulders back and down.
  2. Keeping your core engaged and spine neutral, bend your left leg and step backward.
  3. Bend your right knee until it reaches a 90-degree angle, and lower your left knee until it is also bent at a right angle.
  4. Push up through your front foot and return to standing.

TRX Single Leg Squat

  1. Attach the TRX cables to an anchor point above your head and adjust the straps to hand down to mid-length.
  2. Grab the handles and stand with your body facing the anchor point. Step back until there is no slack in the suspension straps.
  3. Stand with your feet hip-width apart and extend one leg out in front of you hovering above the ground (or with your heel gently resting on the ground if you need help balancing.)
  4. Keeping your core tight, spine straight, and arm fully extended in front of you, lower down into a squat as you keep the majority of your weight over the leg beneath you.
  5. Once you reach the bottom of the movement, push through your bottom heel back to a standing position with a slight bend in the knee.

Wall Sit

  1. Start with your back against a wall with your feet shoulder-width apart, roughly 2 feet from the wall.
  2. Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the floor.
  3. Adjust your feet so that your knees are directly above your ankles. Tuck your pelvis to keep your back flat against the wall.
  4. Hold this sitting position for 20 seconds to 1 minute.
  5. Slowly slide back up the wall and return to a standing position.


  1. Sit on the floor with your legs straight out in front of you. Keep your arms straight, elbows locked by your sides, and spread your fingers wide to grip as much of the ground as possible.
  2. Pull your shoulder blades away from your ears and begin to push down into your palms, engage your core, and begin to lift yourself up off the floor with your legs straight and together.
  3. Keep your knees straight, squeeze your quads together tightly, and look straight ahead to keep a neutral spine.
  4. Hold the position here for the duration of the set and gently lower back down.

Leg Raises

  1. Stand in the Capitan's chair frame and place your forearms on the padded armrests.
  2. Position your arms firmly on the armrests, grab the handles, and keep your back straight as you press back into the pad to lift yourself off the ground.
  3. Inhale and engage your abs. Bend your knees slightly and raise your legs up until your quads are parallel to the ground.
  4. Exhale as you lower your legs back to a standing position while keeping your core engaged still.

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