Lower body
1-1/4 Back Squat
The gradual increase in weight and reps throughout the progression ensures progressive overload, promoting muscle adaptation and strength gains while maintaining proper form and tempo. This approach is ideal for maximizing muscle hypertrophy and strength in the lower body.
Station 1: 10 min
4 sets
- 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
my weight:2x 28/30/34/28
Station 2: 10 min
4 Sets
BB RDL 8 reps. Set 1 should be RPE 7
12-15 Banded Russian Kettlebell Swing
my weight : 110kg 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 – 6 reps RPE7
- Working Set 3 – 6 reps same weight
- Working Set 4 – 6 reps same weight
- Working Set 5 – MAX unbroken reps same weight (aim for 4-8 reps)
Aim to keep same weight at week 2
90 kg BB, last set 6 reps
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 55kg bb completed in 12 min (right shoulder failure)
Exact same station as in week 2, beat your record