I love it so far. I'm only a week in but already feel like I'm moving the weights easier. I'm super excited to see where I'll be at the end of the 40 days.

★★★★★

Jerome Lacco

Great range of exercises with accessory movement. The addition of accessory or mobility work is rarely something you get squat plans; let alone both!

★★★★★

Nick Wightman

It’s fun but the mobility flow on day 6 is a little confusing. In the workout description up top, it says to hold each stretch for 60 seconds. But lower down it says 30 seconds.

★★★★

Nikola Spalevic

I’m doing the program in my garage about 3 times a week. I do CrossFit as well, and I can already see improvement during workouts!

★★★★★

Hannah Aemisegger

I’m doing the program in my garage about 3 times a week. I do CrossFit as well, and I can already see improvement during workouts!

★★★★★

Hannah Aemisegger

"I’ve never been so sore in my life! Enjoyed it so far but obviously the key for me is results, and it’s too early to say on that score. "

★★★★★

Richard Fletcher

"Love it! Good exercises!"

★★★★★

Andreas Santorinios

The plan is very well done, I feel more comfortable with my lifts already and only a week into it! Feeling very motivated by it, would recommend

★★★★★

Sam Dunstan

I’ve tried the Smolov squat cycle before and i had huge results but my knees felt crushed and my back was destroyed. This so far is a great mix of 70/75% squats with some great accessory movements and the best part is the mobility side - it’s personally my most neglected so I’m glad it’s included

★★★★★

Cameron Ives

Strength building and confidence building all at once! And varied in approach unlike many other programmes

★★★★★

David Davies

The plan is very detailed, easy to follow and challenging - all 3 are exactly what I was looking for.

★★★★★

Chris Reap

Really simple to follow, no confusing workouts. 1st week in and I’m Lovin’ it. Excellent programme.

★★★★★

Steven Miller

The plan is going great so far. The mobility flows have definitely help me with my flexibility in the squat.

★★★★★

Fabio Cibelli

Great so far. Doing movements I would never usually do that I can feel are doing good. Variety is key so people don't get board of loads of squats.

★★★★★

Ian Walsh

Sessions are perfect for working out at home (i have a rack, barbell and plates). I've already started to see improvements in my squat! I can't wait to see what the next 3 weeks will bring.

★★★★★

Louise Alexander

Great first week! You can clearly see how this plan will lead to great gains 40 days and beyond.

★★★★★

Terry Ellison

Challenging. 80% pause squats, Bastard. Every time I think, I can’t lift that, I hear myself say “but Sonny says so”. Really enjoying pushing myself beyond what I thought was feasible.

★★★★★

Ben Morgan

Simple, clear and easy to understand and not too time consuming. Other plans I have had in the past have taken an hour and a half to complete, somtimes longer, these are within an hour so ideal for fitting into early morning schedule.

★★★★★

Chris Glebocki

Week 1 into the plan and I’ve been walking like a cowboy all week 🤣 good mix of strength and mobility work so far and excited to see the results I get from this

★★★★★

Megan Conway

Just getting back into things after lockdown - dropped my PB by 10kg and got started. Volume is hard but every session I feel like things are getting easier! Excited to see where I am at the end - hoping to push through the old PB

★★★★★

Sean Aspinall

I like the sequencing a lot, but there are times when the prescribed movement and rep schema aren’t explained well. I’d recommend having a each movement have its omen blurb instead of having a blurb for both movements at the very top.

★★★★★

Jonathan Sumpter-Getino

I can already feel more explosive in my lower body.

★★★★★

Willis Dewane

Loving how easy it is to read, doesn’t give you too many exercises. Paired with the mobility program it’s really helping get the depth in my squats.

★★★★★

Brendan Wotton

I incorporated the plan into my training sessions. I really liked the mobility exercises. I feel that my squats will get much better and my legs are stronger.

★★★★★

Olesya Protsenko

I feel good after 1 week of training. I love this plan and I recommend it

★★★★★

Quentin Durand

The volume is more than what I’m used to for my previous programs, however it is still manageable and keep the strength in tact with better movement. However I’m just wondering can I do the snatch plan and squat plan concurrently?

★★★★★

Hafiz Rahman

Optimal level of work, enough to know I'm putting in work without hindering the rest of my training

★★★★★

Padraic

I love the training plan so far. Perfectly put together and I really feel it in my legs and can already see some improvements.

★★★★★

Christian Gonzalez

"Love that it is not just squats. The accessories, tips and videos are fantastic. Even just working on have a full grip during front squats has been a bit of a game changer for me. "

★★★★★

Ben Abbott

Great plan to focus on increasing strength and mobility for squats. Session can be completed under an hour, like the focus on few exercises per session.

★★★★★

Peter Graaf

Amazing program so far - I enjoy how this program can be done on top of my usual wods. The exercises are very well explained in the videos and the tips for each day are helpful. There is a very good balance of flexibility, rest days and hard sets.

★★★★★

Wendy Pat Fong

Good add on when following a crossfit programme. Would like to be able to log the weights I did within the website/app, not just mark complete.

★★★★★

Dale Findlay

Really enjoyed having a structured programme to focus just on getting my squatting numbers up. The mix of mobility, squat variations and accessory lifts keeps it interesting and prevents it from becoming a chore. Just hanging out to test my 1RM again!

★★★★★

David Thomas

The program has me under heavier load for higher volume than CrossFit typically dictates which has already helped immensely with strength gains. Loving the program so far!

★★★★★

Brendon Schuenke

"I like doing mainly squats and variations with some assistance exercises Not sure if maybe need more volume I’ll run the program and see where I finish also can you give guidelines on rest periods e.g 1-2 mins 3-5 mins "

★★★★★

Andrew May

I'm enjoying the plan so far. Each day is broken down into manageable chunks so I can fit it around my other training. Unlike other programs there's a focus on improving your mobility which is so underrated. Good job Sonny.

★★★★★

Sam Edge

"First day was direct a killer!! I love it! The pain cave! I’m not use to do much have reps unbroken. I like it out my comfort zone! "

★★★★★

Sandrino Romp

I have really enjoyed my first week! I thought that it would be pure squats everyday for but I am finding things like hip and ankle flow a massive help when it comes to ensuring I am fully warmed up and hitting depth. I can already tell that I am going to PB, my squats feel strong and I am excited to continue the plan!

★★★★★

Zoe Goate

I've enjoyed the program so far. It is challenging but at the same time it hasn't beaten me into the ground not wanting to continue. I like the mobility included with it as well as the other strength exercises. I think the plyos could be varied from the sessions they are programmed. Box jumps are great but I know there is room for creativity there to incorporate a different way of being explosive through a jumping exercise. So far so good overall.

★★★★★

Austin Nedelcoff

Great experience, lots of soreness but definitely feel like I’ve had to push myself in a good way

★★★★★

Justin Randolph

Great but had difficulty sticking to the deacribed reat days and workout days because of summer holiday

★★★★★

Daniel Rasmussen

Loving the volume work load and different accessory work involved.

★★★★★

Kendall Peters

Program in week 1 goes straight to 70-80% 1rm which is good to kick you back into shape following the lockdowns. As a cross-fitter like many of your team will likely be, we are used to having a full breakdown in a wod of rests, weights, timings etc so potentially some more vocals in the demo videos and more details in the brief on exactly how the movements should be conducted. Maybe some further details on moving the % details around if you have multiple programs ongoing at any one time (like most cross-fitters do). I am looking forward to the oly lifting when this program has finished. The facebook group is good and interactive amongst the group but perhaps you could do some live feeds on the common problems etc -otherwise great start so far.

★★★★★

Oliver Harvey

It is okay so far. A bit different style what I have done before. Maybe a bit more info about movement would be great.

★★★★★

Joonas Levon

The training plan is challenging me to get out of my comfort zone and work on the my squat strength. The mobility and ancillary work is something I always lack so it is forcing me to do it

★★★★★

Damian Lepidi

Great plan, finding it hard at the moment due to being out of the gym for 4 months with no weights. But feeling like I'm making some progress.

★★★★★

Terry stringer

Im thoroughly enjoying the programming. I find it challenging, but manageable. Also I’ve now started to incorporate some movements into my everyday warm up that help my mobility.

★★★★★

Jamie Crawford

Enjoying the program so far. Always wanted to progress with my squats but found it difficult following a CrossFit class structure. Have tried other programs but always been frustrated with choosing back or front. I like that Sonny's program feels varied and purposeful. Also has some good accessory movements in there too.

★★★★★

Joseph Shipman

I’ve loved the variety of exercises and overall set up of the plan with rest days and working days with different intensities, exercises etc.

★★★★★

Christian Spatara

Great variability while still focusing on the main movement pattern. Perfect accessory work, nice volume and inclusion of relevant mobility. Only criticism would be a little more detail e.g. how long to pause for in pause squats, maybe some scaling options etc. Loving it so far.

★★★★★

Jack Cartwright

The plan is easy to follow and doesn't take too much time. I like that it's not just squats every day and I can even do my regular crossfit workouts without feeling sore.

★★★★★

Maibrit Lucassen

So far, after completing the first week of the squat program I feel good. It’s nice to complete the first week and not be broken or struggling to walk like I have on other programs. It’s ensured that each session I did I was able to stick to my percentages and maintain strong movement patterns. Instead of being sore and tired and loosing technique while trying to compete a rep or lift. Looking forward to the next week and seeing what progress I can make.

★★★★★

Mike Bourne

Just finished week 1 and I'm loving the plan, it's challenging without being overwhelming!

★★★★★

Jonathan Dulson

Awesome plan so far!

★★★★★

Ricky Tanaga

So far so good. Hard work but not too long so it isn’t over exerting. Also the programme and videos are key as I’m constantly learning new mobility movements.

★★★★★

Curtis Bateson

It feels amazing to be on a squat program where its so simply laid out for me to follow. And the program doesn't clash or make my body super fatigue to where I can't do my normal training on top of the program. I do kind of wish the program provided a full warm up routine for squatting though.

★★★★★

Joel Nathan Collett

Have absolutely loves the firat week of the aquat program. Lost the vast majority of my strength/conditioing/mobility after getting sick 4 years ago, and have just recently been able to get back into fitness, and it seems to be helping a ton. This program seems to have just the right amount of work each day, even though it may not look like, to still hurt the next day, but not too much from being able to complete the daily workouts in order. My only suggestions would be to potentially add a few daily movement specific warmup movements and stretches, and specify break timings, to keep everyone roughly on the exact same path! Great work so far though, and looking forward to the second week!

★★★★★

Jason Moore

Good first week - I think it will get tougher as we go - I hope it does as I am really looking to get stronger legs!

★★★★★

Roman Chausse 

"A well rounded program made up of both lifting and mobility drills. Just when you get sore you have a rest day and some stretching. Eventually the soreness is gone and the fun starts. *For those not use to higher rep sets (5+) you may want to add a 50% set prior to the first 70% sets."

★★★★★

Bob Ferguson 

the course is good but you shouldn't count rest days as part of the plan so the course is really a 40 days of training, we are just getting maybe 30 days of training and when I bought it I send a DM with 2 simple questions that I never got answer to

★★★★★

Raydel Horta

I did crossfit for for 5 years and loved every minute of it. Always been an athlete and it was right up my alley. Literally had to google both snatch and clean and jerk before doing my first crossfit open in 2011. From there weightlifting quickly became my favourite part of crossfit. Last couple years of crossfit even sign up and competed in a couple of weightlifting comps. At my peak went 6 for 6 with 110/130 at 85kg class. Then I became a father and with in 4 years had three little ones looking up to me! Absolutely loving being a dad! With that said though gym time quickly went to the back burner and before I knew it I was going months without working out. I have a very good setup in the basement all decked out and it wasn’t getting used either. Tried programming for myself and also tried Street Parking (Loved it and would definitely recommend it but for me it didn’t pan out). In summary I couldn’t find something I was able to commit too. This program even though only a week in I already know its different! Weightlifting was always my favourite part of crossfit and this is why I feel I will be able to keep it going. It feels good to have some heavy weight on my shoulders again and breaking a sweat without traditional cardio haha. Thank you! I have been following you on social media for a while now and only wish I tried this earlier! Keep up the great work!

★★★★★

PJ Shea

"Great so far. Surprised with the volume level and how hard some sessions feel, but already feeling better. A nice addition would be to have some suggested rest times between sets."

★★★★★

Jorge Marques

Only completed the first week, I actually found it harder than many other squat programmes I’ve tried but I feel already confident that I’m going to nail 2020 pr lift and start getting back to where I want.

★★★★★

Chris Bird

The plan is easy to work with. The tasks assigned are adaptable to anyone and it’s so easy to fit into a busy schedule. Sonny and his team have done an amazing job of creating an online community that is so supportive that I instantly felt as if I were connecting to people in my home box.

★★★★★

Emily Bergeron

"Brilliant plan, awesome videos! Well executed plan with great content and easy to understand and follow instructions."

★★★★★

Eliel Wallace

Good. Simple and easy to follow but the squat demo video could do with a 45 degree or side on view. It only has front on and thats not the best angle. Could also do with an introduction to the programme explaining to people that they'll be working off percentages, what that means and explaining that they'll need to find a one rep max on certain exercises prior to starting. Good programme overall though, looking forward to completing it.

★★★★★

Ross

Hard but definitely feel stronger already. Much better having a proper structure to my training than just doing what i feel like doing on the day. The mobility and core accessory work is also helping

★★★★★

James Paton

So far so good. I find the program a bit light, especially if you’re only doing this. I’m doing it in addition to some other work (no strength) so for me it’s great.

★★★★★

Jim De Paoli

Love that there is a mixture of mobility, squats and other exercises to help with strengthening your squat. The videos and program are easy to follow.

★★★★★

Jessie Rogers

After hurting my back and then going into lockdown, i hadn’t done any squats with a barbell for months. I finally purchased a barbell so I could could get back to strength training but wanted a plan to follow. So far the squat plan has been great, easy to follow and using movements I haven’t done before. Looking forward to getting strength back in my legs after so long off proper training. .

★★★★★

Joanna Cox

Intense top program I like it very much I can't wait to complete it and test myself with my PB thanks Sonny you are the best

★★★★★

Di Geronimo Marco

Currently on 9 days into the programme, the loading seems very well thought and especially the accessory exercises. Accessory exercises are often neglected by other programmes, especially mobility which is often hard to convey unless in a one-to-one scenario. All good so far.

★★★★★

Ian Hoskings

I have been doing 1 day per week on top of my usual training program (2 if it’s a mobility day), and I have been loving how seamlessly it fits with my training. It is easy to follow and the videos are a great help.

★★★★★

Jessica Yannakis

A week in so far and the squat program seems really good, just a few teething issues with the pages a couple of times, but nothing a refresh doesn’t sort out.

★★★★★

James Crampton

"Easy to follow work sets. Workload not excessive & allows me to continue with conditioning work outside the plan. Happy that hip mobility is included. Wasn't clear description at start that days are consecutive so I was leaving a day between each session."

★★★★★

Joel Andrew

I like the fact I can fit it in around other training and i am not sticking exactly to the days as programmed. If I do squats as part of my box’s programming I just pick it up the following day.

★★★★★

Rjj

Love the structure and % work. The mobility flows are really helpful because I know I should do them but usually don’t delicate enough time 🤦‍♀️😂

★★★★★

Josie Winfield

Im enjoying the variety in the program from strength to mobility & even the rest days . It feels like a professional program with consistency and accountability the main focus , rather than a bro science ,full guns blazing balls to the wall program .

★★★★★

Simon Harris

Great plan. I found there was a lack of explanation around rest periods between working sets, or any working time in general. It just gives the exercises and you go at it. Works for experienced lifters who know about rest / recovery timing, but new lifters need more structure. Also seems silly but it didn’t explicitly state the 40 day plan should be run every day. A lot of the other plans like strength series have 3 sessions a week. Once I started completing each day I then saw the ‘rest’ days. A one liner explaining these little key points would just make it so much easier to jump straight into.

★★★★★

Chris love

First week has been great, using it along side normal CrossFit and it is fitting in well.

★★★★★

Ryan Tansley

Feels good so far, well balanced between volume and weight to move.

★★★★★

Si Thompson

Its a lot of volume for my lower back, but i love it and the Training fits perfectly into my normal program.. thanks for the help !

★★★★★

Lion Striedieck

Very good so far. Not too much volume so I’ve been able to complete it around CrossFit training. But feels great!

★★★★★

Cole Hawkins

I’ve been doing the program for one week so far. It’s been a lot more volume than I’m used too but it’s a nice supplement to CrossFit since it focuses on two different lifts a day. Excited to see how i will be by the end of it!

★★★★★

Alex P

"One week into the Squat Program and I'm really enjoying the virtual coaching style. The program not only focuses on lower body strength, but also back, lats, abs and mobility... all things that are generally good for improving Olympic lifts. The little videos alongside the workouts of the day are helpful too. The sets and reps of each exercise are challenging but reasonable. I have an Olympic and Power Lifting background, but I can definitely feel that this program will help me increase my 1RM squat. I think it's important to note that this particular Squat Program isn't for beginners, as you should already know your 1RM and already have good form when squatting and deadlifting, for example, to avoid injury."

★★★★★

Adeline Garver

I've done some programmes in the past but they seem to be quite repetitive. I've really enjoyed my first week on your programme as it has been quite varied with different movements not solely back squats. It's been good getting involved in some mobility too as it's something that I never do.

★★★★★

Jayne

Been good so far, good amount of volume with days for mobility is handy

★★★★★

Ryan Stewart

Plan is layed out accordingly where it pushed you but not to the point where I want to give up.. Sending it!

★★★★★

Will Dennis

It’s been really good. Everyday feeling like I’ve worked hard and keeping my mobility up so my snatch and clean isn’t taken any loss.

★★★★★

Toby Gray

Easy to add on to my current training. Love the variation and the programmed mobility...I wouldn't do it otherwise!

★★★★★

Samantha Kirk

So far it feels nicely balanced, I feel like the lighter days gives me enough time to recover for a heavier lift. I also like the mobility(flows) that are thrown in. The only thing I would say just because it’s a pet peeve, there are a few words here and there that are misspelled to correct them please!

★★★★★

Phebe Chang

It's been great so far. Really like the mobility and accessory work that's paired with the heavy squat series.

★★★★★

Lianne

Program is good, the website is a little annoying it keeps logging me out.

★★★★★

Thomas Hart

Week 1 finished today, feeling so much stronger at my weakest exercise already! Good craic too

★★★★★

Michael McCann

At first when I saw the program I was a bit scared. I don't usually do a lot of reps. After the first week, the weights are feeling lighter. I look forward to the next few weeks of training and eager to see the results!

★★★★★

Bryan Thomas

Lower volume so stress free with 2 main exercises a day but this allows you to really focus on the movement and give maximum intensity . You really feel this after and it’s still varied even though it’s squat based with harder and easier days

★★★★★

Nathan king

Yes sonny, hope everything is going well. I just completed my first week and loved it. The volume and weight allows you to ease into the 40 days. There are only two things that I would include to improve and give your program an edge. The first would be to include rest times between working sets in the workout description for the day, espicially for beginner lifters you are unsure of the details. The second thing would be a bit more detailed warm-up, to prime the body for the heavy sets. Thats my 2 cents hope it helps. I will continue to support you in the future. Good luck with the gainzzzz

★★★★★

Eckhard Potgieter

"So far so good - a bit surprised by the set up, then I mean each day is simple so far 1 or 2 excersises and some mobility. But I like it and trust in the plan. on the side to this I am also doing the mobility manual - same quality there thank you"

★★★★★

Gisli Hjartarson

I've done different squat programs in the past and what I really like about this is that works both front and back squat. Also love the accessory work and the mobility component.

★★★★★

Rafaela Alves

Straight into some big lifts which I loved. And the diversity of core and deadlift work added in mot the first week really makes me feel like I’m actually going to get stronger!

★★★★★

Jamie Smith

Loving the program, feeling stronger all ready

★★★★★

Kalin Paewa

The squat plan has been great. Making more confident day by day after the long time of. The plan is tough but not impossible

★★★★★

Jack Duncan

Detailed daily plan with clear purposes for each workout taking under an hour each day.

★★★★★

Craig McGinnis

Great guidance in movements! Like the mix of mobility and strength.

★★★★★

Maja Mäkiranta

It is very interesting the fact that it includes not only squats but mobility, plyometry and streching. .. Very recommended

★★★★★

Pablo Marí Lillo

So far, so good. Looking forward to seeing the results!

★★★★★

Michael Turick

Has been really good, challenging but enjoyable. The extra flows and other movements definitely separate this programme from others I have followed!!

★★★★★

Alex Day

Loving it, easily manageable and can carry on with other training around it

★★★★★

Will Prentice

"It’s seems well thought through. And given what Sonny explains about it, “condensed squat from strength plan” and his experience; I fully trust it. I would want more info on how and if to incorporate it into other training, IF THATS THE BEST OPTION. Sonny sed no other strength training, but CrossFit is ok. So when do I throw that in, an what sort of training is recommended. But I want the full benefit of the program, so some info on that. Either: “throw in a metcon here...” or: “Best results is if you...” And I really like the info before a workout day. For instance “get comfortable in the squat”, and “don’t do to much of this or that before. "

★★★★★

Jeremy Jacobson

Just finished the beginner plan and doing the sqaut program now. Love the programs so far.. had alot of PB with your programs so far. Thnx for that🙏

★★★★★

Maarten Schelfhout

It has been challenging but accomplishable. I have enjoyed the mobility aspect that has been incorporated into the programming

★★★★★

Jason Goodwin

I completed my first week of training with the squat worksheet. she is really amazing. the material is complete and easy to understand. I am very satisfied with the product and the service offered by the entire team.

★★★★★

Paulo Cysneiros de Oliveira Neto

I’ve always seemed to never really train legs very well. But I am loving the program so far. Already feel such good increase in strength and mobility!

★★★★★

Gareth Rawlinson

Very challenging, but enjoyable.

★★★★★

Daniel Freeman