On Sundays for the next six weeks, we will follow the format below.
Strength Intensity 1: Rear Foot Elevated Split Squat Progression
Strength Intensity 2: Dumbbell Romanian Deadlift or Barbell Romanian Deadlift
Strength Balance: Back Squats
One station for conditioning
Station 1: 10 min
4 sets
Hand Supported Suitcase Rear Foot Elevated Split Squat
- Working Set 1 – 15 reps/leg – RPE 7
- Working Set 2 – 12 reps/leg – Increase weight by 2-5%
- Working Set 3 – 10 reps/leg – Increase weight by 2-5%
- Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps/leg (aim for 12-20 reps)
Setup
- Place top of rear foot on a bench, low box
- Place front foot about 3 steps away from edge of bench or use the straight leg method.
- Load exercise from the bottom position of split squat to avoid losing balance.
Movement
- To target quads, keep an upright position. To target glutes, use a more forward lean position.
- Aim for full range of motion by either touching the back knee to the floor or taking the front leg below the front knee.
- Keep core braced and neck neutral.
Regression if applicable
- Lower the back leg to a lower box or all the way to the floor and do a standard split squat instead.
Common Faults:
- Not hitting full range of motion
- Overarching low back
Station 2: 10 min
4 Sets
DB RDL 10 reps. Set 1 should be RPE 7
12-15 Russian Kettlebell Swing
Station 3: 10 min
4-5 sets
- Warm up Set 1 – 10 reps Easy
- Working Set 2 – 6 reps same weight
- Working Set 3 – 6 reps same weight
- Working Set 4 – 6 reps same weight
- Working Set 5 – MAX unbroken reps same weight (aim for 6-8 reps)
Station 4: 10 min
2 rounds
21/18 cal Ski
15 Goblet Squat 53/35Ib l1–l2
21/18 cal Bike
20 Goblet Walking Lunge 53/35Ib l1–l2