Lower Body
Complexity Progression
A non-common way to progress exercises is by increasing the complexity of that exercise. SQD5 programs use all types of progressive overload methods to keep the stimulus novel and fun. One method used today is progressing the exercise complexity – you can see this in the Strength Intensity section. The exercise starts simple, with a moderate range of motion and upper body support for added stability. Over the six-week progression, the stability is taken away, and then the range of motion is increased, leading to increased exercise complexity. The stimulus to the lower body will be different than in the early weeks as you progressively gain the skill and coordination of this single-leg squatting movement.
Station 1: 10 min
4 sets
Hand Supported Deficit Rear Foot Elevated Split Squat
Working Set 1 – 10 reps/leg – RPE 7
Working Set 2 – 8 reps/leg – Increase weight by 2-5%
Working Set 3 – 6 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 6 reps. Set 1 should be RPE 7
12-15 Russian Kettlebell Swing
Station 3: 10 min
Back Squats
4-5 sets
Warm up Set 1 – 6 reps Easy
Working Set 2 – 4 reps RPE 7
Working Set 3 – 4 reps same weight
Working Set 4 – 4 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.
Station 4: 10 min
2 rounds
20/16 cal Bike
10 Dual Kettlebell Rack Squat 53/35lbsl1–l2
40m Reverse Sled Drag (substitute 20/16 cal Bike if you cant do a sled)
10 Dual KB Overhead Reverse Lunge 53/35lbs (5/side)l1–l2
50 jump rope