Lower Body:
Final week approach
The final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake we see within SQD5 community is individuals going too hard in the early weeks and not allowing enough room to progress in the final weeks of the training cycle.
Approaching the first week or two of each training cycle a bit easier allows you to recover from the challenging stimulus of the last couple weeks of the previous training cycle and maximize your potential within the last couple weeks of the current training cycle. Remember this approach as you complete your last week of this cycle and start your next training cycle.
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
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 Alternating Barbell Front Rack Box Step Up
directly into
2) 16 Dual Dumbbell Front Squat
Station 4: 10 min
3 rounds
EMOM
1)Any Cardio machine max calories
2) 20-30 sec Hollow Body Hold
3) 10-15 Straight Leg Straight Arm Sit Up
5 sec Break between exercises
