Lower Body:
On Thursdays for the next six weeks, we will be following the below format:
Strength Intensity 1: The deadlift will be the focus of this progression. The weeks will alternate between technique focused on the odd weeks to a more challenging stimulus on the even weeks.
Strength Intensity 2: Walking Lunges and Reverse Lunges will be the focus of this next section. You will inevitably use the glutes during this exercise but try to keep more of the intention on the quads to complement the other two training sections.
Strength Balance: The hip thrust will be performed on odd weeks paired with a calf exercise. The hamstring curl will be performed on even weeks paired with a different calf exercise.
Finisher: Another core finisher, but this time on a different variation than previous days in this cycle. This section focused on the lower portion of the abdominals. After today’s training, you will have performed upper abdominals, lower abdominals, obliques, and lower back this week.
Station 1: 10 min
Conventional Deadlift
8 sets
- Warm-up Set – 10 reps – RPE 5-6
- Set 1-7 – 3 reps – same weight for all sets
- Working Set 8 – Max unbroken reps at Set 1 weight
Effort Note: This rep scheme is utilized to work on technique and quality in the deadlift. Remember that you are performing around 30 total reps, so this weight should not be anywhere close to your 3-rep max. Aim for a weight that is closer to your 8-rep max.
Station 2: 10 min
Every 2:30 x 4 working sets
20 Dumbbell Suitcase Walking Lunge (10/side)
Aim for RPE 7 on the first working set. Then keep the same weight
Station 3: 10 min
3 sets
1) 10 Barbell Hip Thrust
rest 15 sec
2) 10/side Suitcase Single Leg Standing Calf Raise
Aim for Set 1 to be RPE 7 and then keep the weight the same for the remainder of the sets
Station 4: 10 min
EMOM
1min Cardio (Have a target calories to reach. Need to sprint)
15 hanging knee tuck