Buy in: Tabata downdog progression, couch stretch, pvc hip flexor smash, olympic wall squat. Mobilize.
Do 3-5 sets of 3-5 reps progressive loading. Get yourself ready. You're going to want to go with a weight that would represent a tough, but not impossible, set of 8 reps
Back Squat 1x20
Here's what the critics are saying-
"Before discussing the actual program, you must understand the psychology of 20-rep squatting. You can't just go to the gym, put some plates on the bar, start squatting and hope for the best. This program is as much about focus and mental toughness as it is physical exercise - probably more.
You have to be mentally prepared or you will not make it. Pain and fear will be there with you, tempting you to stop, telling you to give up. Your body will be screaming for you to listen to them, and the little voice in your head will be begging you to do cease and desist. Tell them to shut up. You've got some growing to do!
Squatting a heavy weight for 20 reps will not feel natural for your body. It will hurt. You will feel dizzy and light-headed. You will probably want to vomit. Go ahead. Your body may decide to completely shut down and leave you in the bottom of a squat, unable to rise..."
"For the 20-rep assault, select a resistance that you would normally use for a tough set of 12 repetitions. With that resistance, perform 20 repetitions. Yes, it's going to be challenging but find a way to squeeze out 8 more reps to get to the 20-rep goal. You can do it if you focus on the task at hand. Hang in there. Catch your breath between reps. Concentrate on getting one rep at a time.
Once you achieve 20 repetitions, it's mission accomplished.
"'Ball Busters', Widow-Makers, Man Breakers. These are words used to describe the 20 rep squat. But back in the golden age of bodybuilding, before expensive supplements and better living through chemistry, this is how the old school weight lifters got BIG. If you can suffer through the 6 weeks that it takes to get through this routine you will grow bigger legs and even bigger balls. Mark Rippetoe says, "Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." Don't say I didn't warn you.The 20 rep squat routine was first developed in the 1930's by Mark H.Berry and can be found in his book The Mark Berry Barbell Courses!"