On Thursdays
Lower body-focused day will surely torch the legs.
Station 1: 10 min lift
Sumo Deadlift (10 min)
3 working sets: For advanced clients follow the below format
3 Warm up Sets
- Warm-up Set 1 – 8 reps – Easy – RPE6
- Warm-up Set 2 – 6 reps – Moderate – RPE6
- Warm-up Set 3 – 4 reps – Moderate – RPE6
3 Working Sets
- Working Set 1 – 3 reps – RPE 7
- Working Set 2 – 6 reps – Decrease 10% from Set 1
- Working Set 3 – 9 reps – Decrease 10% from Set 2
Station 2: 10 min lift
4 Working Sets
1-1-4 Front Squat
Warm-up Sets
Warm-up Set – 6 reps – Easy
Working Sets
Working Set 1 – 5 reps – RPE 7
Working Set 2 – 4 reps – RPE 7
Working Set 3 – 3 reps – RPE 7
Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 3-6 reps)
Station 3: 10 min Lift
5 sets
1) 8 Goblet Cossack Squat (4/side)
directly into
2) 8 Goblet Squat
Station 4: 10 min Condition
12-10-8-6-4
• Alternating Single Arm Russian Kettlebell Swings 70/53lbs (R+L=2)l1–l2
• Box Jump Overs 24/20″l1–l2
• Anchored Sit Up (double reps)
• Dumbbell Suitcase Walking Lunge 50/35Ib (R+L=2)l1–l2
