Five and Dime Back Squats
Pretty simple movement, but effective in building strength. No need to rush through these reps/sets as this is a strength only workout. To get your legs warmed up start with a little cardio such as an easy 400m run or 2 minute bike/row just to get the blood moving. When you’re done you can move onto some dynamic stretching for mobility to help open up your hips and loosen your muscles. Always remember that it’s important to spend time on mobility as it will help you with proper and safe lifting. Here are some examples of dynamic stretches that will help you with mobility. Note that these are just my suggestions and there are other stretches available that you may prefer.
When you’re nice and limber and ready to begin lifting, start with an empty barbell or light weight. Don’t have a barbell? No worries, you can use any odd object you have and hold it behind your head, resting on your shoulders. After 8-10 reps of the lighter weight, slowly start adding additional weight in small increments continuing with 3-5 reps per weight. When you get to a comfortable weight that you are confident you could complete all reps/sets unbroken with good form, use that weight. What is good form? Chest up, knees out, and butt down. Be careful to not lean too far forward as this will not only affect your form, it will put stress on your back and my cause injury.
Note that if you want to lift heavier weights, make sure you are using a squat rack to lift the weight. If you do not have one, make sure it is a manageable weight that you can safely lift over your head and onto your shoulders.
Here’s a quick video to help guide you in your back squats.