Lower Body
Mondays for the next 6 weeks will emphasize the lower body. A unique format change to this day is starting with lunges before squats. One reason we included this switch is to give you a chance to stimulate each side individually before loading up heavy in the squat. This order generally helps improve symmetry in the squat. Another reason is that fatigue in the legs before squatting can help you get a better sensation or mind-muscle connection during the squats. Following the strength intensity section, you will perform single-leg hinging and finish with calves and isolated glutes.
Station 1: 10 min C
3 working sets
1) Hand Supported Suitcase Rear Foot Elevated Split Squat
Reps: 12-10-AMRAP (same weight as Set 1 but aim for + 12 reps and Add drop set)
2) 10/side Hamstring March
Use bench or box for hand support but no PVC Pipe
The same movements will be performed for weeks 1-3.
Split squat is different from the bulgarian squat. Make sure proper form is executed to target the quads
For the split squat, each week, the progression will come with a decrease in reps and a change in the execution of the last set. Pay close attention to the last set instructions in week 2 and week 3. The hamstring march will increase in reps each week.
Station 2: 10 min L
3 working sets (with same weight)
Barbell Alternating Front Rack Drop Lunge
Reps/side: 9-9-AMRAP
Progression Note: The drop lunge will be used for all 6 weeks of this progression. For the first 3 weeks, you will perform the drop lunge from the front rack position. Each week, the reps will decrease, allowing for an increase in weight. In weeks 4-6, you will switch to the back rack position.
Station 3: 10 min C
Every 2:30 x 4 Working Sets
Cyclist Back Squat
Warm-up Sets:
Warm-up Set – 10 reps – Easy
Working Sets:
Reps: 12-10-8-AMRAP (same weight as Set 1 but aim for + 12 reps)
Progression Note: Cyclist back squats will be performed for weeks 1-3, and then cyclist front squats will be performed for weeks 4-6.
Station 4: 10 min C
6 Sets
15 sec Bike Sprint @ MAX effort
12 Switch Lunge (R+L=2)
rest as needed then
15 sec Bike Sprint @ MAX effort
10 Reactive Box Step Up Right
10 Reactive Box Step Up Right
rest as needed then