On Thursdays
Lower body-focused
Strength Intensity 2 Approach/Progression
During this six-week progression, the front squats will alternate each week between a 1-1-4 front squat and a traditional front squat
Station 1: 10 min lift
Sumo Deadlift (10 min)
3 working sets: For advanced clients follow the below format
1 to 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
60 / 77 / 94 / 135 / 128/ 120
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 – 4 reps – RPE 7
Working Set 2 – 3 reps – RPE 7
Working Set 3 – 2 reps – RPE 7
Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 3-6 reps)
Progression Note: Aim to increase Set 1 weight by 2-5% from Week 1
my weight: 55/ 65 / 75/85/55
Station 3: 10 min Lift
5 sets
1) 8 Goblet Cossack Squat (4/side)
directly into
2) 8 Goblet Squat
Progression: Focus first on improving the range of motion compared to first week. If you are happy with the range of Motion, you can either slightly increase the reps to 9 or increase the weight by 2-5%
Station 4: 10 min Condition
12-10-8-6-4
Kettlebell Suitcase Walking Lunges (R+L=2) 53/35ibl1–l2
• Kettlebell Tall Plank Knees to Elbow (R + L = 1)
• Kettlebell Swing High Pull 70/53lbl1–l2
• Burpee Box Step Ups 24/20″l1–l2
weight: 2X24 . Finished 3 first round only
