Lower Body
Strength Intensity 2 Approach/Progression
This six-week progression alternates between dumbbell Romanian deadlifts (RDLs) and traditional Romanian deadlifts. Each week, the volume decreases while the weight increases, allowing for continuous adaptation and strength development. In the first two weeks, the emphasis is on mastering the movement pattern and building initial strength with sets of 10 reps. The progression continues by reducing the rep range to 8 in weeks 3 and 4, and then to 6 in weeks 5 and 6, ensuring a consistent increase in intensity.
Station 1: 10 min
4 sets
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 weigth: 24, ,28, 30, 24
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 8 reps. Set 1 should be RPE 7
12-15 Russian Kettlebell Swing
my weight: 120kg
24 kg KB
Station 3: 10 min
Back Squats
4-5 sets
Warm up Set 1 – 8 reps Easy
Working Set 2 – 5 reps RPE7
Working Set 3 – 5 reps same weight
Working Set 4 – 5 reps same weight
Working Set 5 – MAX unbroken reps same weight (aim for 6-8 reps)
Aim to increase set 1 weight by 5% from week 1.
my weight 100kg
Station 4: 10 min
2 rounds
18/15 cal row
12 Dual KB Rack Squat 53/35lbl1–l2
18/15 cal ski
20 KB Deadlift 53/35lbl1–l2
40m KB Farmers Walk 53/35lbl1–l2
50 Jump rope
my weight: 24kg 12 min