Lower Body:
High Volume Strength Intensity
It’s crucial to incorporate both high-rep and low-rep training into your fitness routine, regardless of where you are in your journey.
Think of it like preparing for a race: high rep training, akin to long runs, builds endurance for sustained activity, while low rep training, similar to short sprints, enhances speed and power. Both types of training target different aspects of your body, making you a more well-rounded athlete.
They complement each other, which is why you’ll notice variations in rep ranges from training block to training block
Station 1: 10 min
Every 2:00 x 5 sets (1 warm up + 4 working)
Cyclist Back Squat
- Warm-up Set – 10 reps – RPE 5-6
- Working Set 2 – 8 reps – same weight as set 1
- Working Set 3 – 8 reps – same weight as set 1
- Working Set 4 – 8 reps – same weight as set 1
- Working Set 5 – Max unbroken reps at Set 1 weight
Progression Note: Increase weight by 2-5% on your first working set from Week 1.
Station 2: 10 min
5/side Split Stance Romanian Deadlift
- Warm-up Sets
- Warm-up Set – 5 reps/side – RPE 5-6 @ 30X0
Working Sets
- Working Set 1 – 5 reps/side – RPE 7
- Working Set 2 – 5 reps/side – same weight as set 1
- Working Set 3 – 5 reps/side – same weight as set 1
Effort Note: Emphasize stretching in the hamstrings and glutes during this exercise. You do not need a lot of load to get a great stimulus. Expect an increase in RPE as the sets progress.
Station 3: 10 min
4 SETS
1) 8/side Goblet Lateral Box Step Down (use box height depending on the participant mobility level)
directly into
2) 16 Goblet Squat
Station 4: 10 min
3 rounds 1 round is 3:20
60 seconds for each exercise
1)Any Cardio machine max calories
2)AMRAP L crunch
3)AMRAP heel taps
5 sec Break between exercises
