Lower Body:
Tip: Strength Balance Progression
When progressing from week to week, increasing weight is not the only way to progress. Increasing sets or increasing reps are both ways to overload progressively. If you are afraid of adding weight or if your week 3 weights were very challenging, you might be thinking it will be hard to increase total reps, but that is okay. Even one more rep (or even making more of the reps high quality) is a form of progression.
Station 1: 10 min
4 working sets
BB Back Squat 10/8/6/4
Station 2: 10 min
3 sets
1) 8 Back Rack Rear Foot Elevated Split Squat Right
2) 8 Back Rack Rear Foot Elevated Split Squat Left
Station 3: 10 min
3-4 working sets
6 Dumbbell Romanian Deadlift
directly into
10 Kettlebell Cyclist Hack Squat
Station 4: 10 min
Max Sets
1) 15standing calf raises
directly into
2) 30 sec/side Dumbbell Side Plank