Lower Body<\/p>\n
Strength Intensity 2 Approach\/Progression<\/p>\n
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.
\nStation 1: 10 min<\/p>\n
4 sets<\/p>\n
Suitcase Rear Foot Elevated Split Squat<\/p>\n
Working Set 1 – 12 reps\/leg\u00a0 – RPE 7
\nWorking Set 2 – 10 reps\/leg\u00a0 – Increase weight by 2-5%
\nWorking Set 3 – 8 reps\/leg\u00a0 – Increase weight by 2-5%
\nWorking Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps\/leg\u00a0 (aim for 12-20 reps)<\/p>\n
my weigth: 24, ,28, 30, 24<\/p>\n
Setup<\/p>\n
Place top of rear foot on a bench, low box
\nPlace front foot about 3 steps away from edge of bench or use the straight leg method.
\nLoad exercise from the bottom position of split squat to avoid losing balance.<\/p>\n
Movement<\/p>\n
To target quads, keep an upright position. To target glutes, use a more forward lean position.
\nAim for full range of motion by either touching the back knee to the floor or taking the front leg below the front knee.
\nKeep core braced and neck neutral.<\/p>\n
Regression if applicable<\/p>\n
Lower the back leg to a lower box or all the way to the floor and do a standard split squat instead.<\/p>\n
Common Faults:<\/p>\n
Not hitting full range of motion
\nOverarching low back
\nStation 2: 10 min<\/p>\n
4 Sets<\/p>\n
DB RDL 8 reps. Set 1 should be RPE 7<\/p>\n
12-15 Russian Kettlebell Swing<\/p>\n
my weight: 120kg<\/p>\n
24 kg KB<\/p>\n
Station 3: 10 min<\/p>\n
Back Squats<\/p>\n
4-5 sets<\/p>\n
Warm up Set 1 – 8 reps Easy
\nWorking Set 2 – 5 reps RPE7
\nWorking Set 3 – 5 reps same weight
\nWorking Set 4 – 5 reps\u00a0 same weight
\nWorking Set 5 – MAX unbroken reps same weight (aim for 6-8 reps)<\/p>\n
Aim to increase set 1 weight by 5% from week 1.<\/p>\n
my weight 100kg
\nStation 4: 10 min<\/p>\n
2 rounds<\/p>\n
18\/15 cal row
\n12 Dual KB Rack Squat 53\/35lbl1\u2013l2
\n18\/15 cal ski
\n20 KB Deadlift 53\/35lbl1\u2013l2
\n40m KB Farmers Walk 53\/35lbl1\u2013l2
\n50 Jump rope<\/p>\n
my weight: 24kg 12 min<\/p>\n","protected":false},"excerpt":{"rendered":"
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 […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2656"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2656"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2656\/revisions"}],"predecessor-version":[{"id":2730,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2656\/revisions\/2730"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2656"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2656"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}