Lower body
Hand Supported Suitcase Rear Foot Elevated Split Squat: Approach/Progression
This six-week progression focuses on the hand-supported suitcase rear foot elevated split squat, gradually increasing intensity and complexity to build lower body muscle. The program begins with a higher rep range and lighter weights, progressively decreasing reps and increasing weights each week. Stability is prioritized by starting with hand-supported versions, allowing for proper form and muscle activation. As the weeks progress, the support is reduced, and a deficit is introduced in the final weeks to increase the range of motion and further challenge the muscles. This methodical increase in difficulty helps build muscle mass and functional strength and stability, which are crucial for overall lower body performance.
Station 1: 10 min
4 sets
Hand Supported Suitcase Rear Foot Elevated Split Squat
- Working Set 1 – 12 reps/leg – RPE 7
- Working Set 2 – 10 reps/leg – Increase weight by 2-5%
- Working Set 3 – 8 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)
my weight: 35 . 40, 46 , 35 for 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
BB RDL 10 reps. Set 1 should be RPE 7
12-15 Banded Russian Kettlebell Swing
my weight : 100kg BB, 24kg DB & yellow band
Station 3: 10 min
1-1/4 Back Squats
4-5 sets
- Warm up Set 1 – 6 reps Easy
- Working Set 2 – 4 reps RPE7
- Working Set 3 – 4 reps same weight
- Working Set 4 – 4 reps same weight
- Working Set 5 – MAX unbroken reps same weight (aim for 4-8 reps)
90 kg BB, last set 6 teps
Station 4: 10 min
2 rounds
200m run
10 Front Rack Walking Lunge 95/65lbIb l1–l2
24/20 cal Bike
15 Front Squat 95/65lb
my weight 45kh bb completed in 12 min (right shoulder failure)