Lower Body:
Tip: Welcome back to another training cycle
On Mondays, for the next six weeks, we will emphasize the lower body in the following formats..
Station1: he back squat will be performed each week,
Station 2:This section will emphasize single-leg squatting strength. Week 1 will be deficit split squat, week 2 will be rear foot elevated split squat, and week 3 will be heel elevated deficit split squat. Each week, they will progress through more range of motion at the knee, leading to a greater and greater stimulus for the quad.
Station 3: This section will include hinging and quad-dominant squat exercises. The hinge and higher rep (lower load) squat will nicely complement the two previous sections.
Station 4: Calves and lateral abdominal/core muscles will be the focus here.
Station 1: 10 min
4 working sets
BB Back Squat 10/8/6/4
Station 2: 10 min
3 working sets
8lside Dumbbell Suitcase Deficit Split Squat
Station 3: 10 min
4 working sets
6 Dumbbell Romanian Deadlift
directly into
10 Kettlebell Cyclist Hack Squat
Station 4: 10 min
Max Sets
1) 15-20/side Toe Elevated Standing Single Leg Calf Raise
directly into
2) 30 sec/side Side Plank