LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

BB Backsquat Alternatives

Strength – Split Front Squat [BB, DB, KB] 3 x 10

Set	reps	intensity	Tempo	Rest
1	10	50%	controlled	1m
2	10	50%	controlled	1m
3	10	50%	controlled	1m

Smith Machine Squat [MC] 3 x 10

Set	reps	intensity	Tempo	Rest
1	10	50%	controlled	1m
2	10	80%	controlled	1m
3	10	80%	controlled	1m

Leg Press – Selectorized Machine 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	1m
2	10	controlled	1m
3	10	controlled	1m

Squat – Landmine 3 x 12

Set	reps	Tempo	Rest
1	12	controlled	1m
2	12	controlled	1m
3	12	controlled	1m

Kettle Bell Goblet Squat 3 x 12

Set	reps	Tempo	Rest
1	12	controlled	1m
2	12	controlled	1m
3	12	controlled	1m

Hack Squat Machine 3 x 12

Set	reps	Tempo	Rest
1	12	controlled	1m
2	12	controlled	1m
3	12	controlled	1m

TRX Assisted Squat 3 x 12

Set	reps	Tempo	Rest
1	12	controlled	1m
2	12	controlled	1m
3	12	controlled	1m

Single Leg Squat to Box – Dumbbell, Front Load 3 x 12

Set	reps	Tempo	Rest
1	12	controlled	1m
2	12	controlled	1m
3	12	controlled	1m

Bulgarian Split Squat 3 x 12

Set	reps	Tempo	Rest
1	12	controlled	1m
2	12	controlled	1m
3	12	controlled	1m

Heel Elevated Squats [AR] 3 x 12

Set	reps	Tempo	Rest
1	12	controlled	1m
2	12	controlled	1m
3	12	controlled	1m

Stability Ball Wall Squat 3 x 12

Set	reps	Tempo	Rest
1	12	controlled	1m
2	12	controlled	1m
3	12	controlled	1m

(FSF) BB Back Squat Alternatives Template

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This is a template of the homework assignment from the 4/17/25 Education Manager Meeting.

Workout Blocks

BB Backsquat Alternatives
Horizontal Loading

LLT
Strength – Split Front Squat [BB, DB, KB]

Set	Reps	Intensity	Tempo	Rest
1	10	50% RPE	Controlled	1m (h:m:s)
2	10	50% RPE	Controlled	1m (h:m:s)
3	10	50% RPE	Controlled	1m (h:m:s)

LLT
Smith Machine Squat [MC]

Set	Reps	Intensity	Tempo	Rest
1	10	50% RPE	Controlled	1m (h:m:s)
2	10	80% RPE	Controlled	1m (h:m:s)
3	10	80% RPE	Controlled	1m (h:m:s)

LLT
Leg Press – Selectorized Machine

Set	Reps	Tempo	Rest
1	10	Controlled	1m (h:m:s)
2	10	Controlled	1m (h:m:s)
3	10	Controlled	1m (h:m:s)

LLT
Squat – Landmine

Set	Reps	Tempo	Rest
1	12	Controlled	1m (h:m:s)
2	12	Controlled	1m (h:m:s)
3	12	Controlled	1m (h:m:s)

LLT
Kettle Bell Goblet Squat

Set	Reps	Tempo	Rest
1	12	Controlled	1m (h:m:s)
2	12	Controlled	1m (h:m:s)
3	12	Controlled	1m (h:m:s)

LLT
Hack Squat Machine

legs Quadriceps

Set	Reps	Tempo	Rest
1	12	Controlled	1m (h:m:s)
2	12	Controlled	1m (h:m:s)
3	12	Controlled	1m (h:m:s)

ULT
TRX Assisted Squat

Set	Reps	Tempo	Rest
1	12	Controlled	1m (h:m:s)
2	12	Controlled	1m (h:m:s)
3	12	Controlled	1m (h:m:s)

LLT
Single Leg Squat to Box – Dumbbell, Front Load

Set	Reps	Tempo	Rest
1	12	Controlled	1m (h:m:s)
2	12	Controlled	1m (h:m:s)
3	12	Controlled	1m (h:m:s)

LLT
Bulgarian Split Squat

Set	Reps	Tempo	Rest
1	12	Controlled	1m (h:m:s)
2	12	Controlled	1m (h:m:s)
3	12	Controlled	1m (h:m:s)

LMT
Heel Elevated Squats [AR]

Set	Reps	Tempo	Rest
1	12	Controlled	1m (h:m:s)
2	12	Controlled	1m (h:m:s)
3	12	Controlled	1m (h:m:s)

ULT
Stability Ball Wall Squat

Set	Reps	Tempo	Rest
1	12	Controlled	1m (h:m:s)
2	12	Controlled	1m (h:m:s)
3	12	Controlled	1m (h:m:s)