Lower Body:
Strength Balance Progression
Often, the simpler the progression, the easier to follow. This section uses a simple method of weekly progressing load while the reps stay the same. Aim for the increase in weight to be enough to experience more fatigue but not so much that you lose the quality of the movement.
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.
Increase the weight every week
Station 2: 10 min
Every 2:30 x 4 working sets
20 Alternating Suitcase Drop Lunge
Aim for RPE 7 on the first working set. Then keep the same weight
Station 3: 10 min
4 sets
1) 10-15 BC Gliding Hamstring Curl
rest 15 sec
2) 15-20 Bodyweight Donkey Calf Raises
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
10-15 Knee Tucks In Dip Support
