Legs and Back
(Week 3, Athletic Power Surge)Day Overview
This day combines heavy lower body and back work to develop posterior chain strength and athletic explosiveness. Compound lifts like the squat and row variations are prioritized for maximal overload, with accessory work supporting muscular balance and endurance. The focus is on controlled, powerful movements to enhance speed and stability.
Exercises
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• Safety Bar Squat
Squat using safety squat bar (cambers forward).
Prescribed Sets:
Perform 4 sets of 5-6 reps with an RPE of 9, focusing on maintaining core stability and full depth. Use a controlled descent and explosive ascent to develop power. This exercise targets the hips, quads, and posterior chain, crucial for athletic movements.
Working Sets:
4
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• Bent-Over Barbell Rows
Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips while keeping your back flat and core engaged, allowing the barbell to hang at arm's length. Pull the barbell towards your lower chest or upper abdomen by squeezing your back muscles, keeping elbows close to your body. Lower the barbell back to the starting position in a controlled manner. Maintain a slight bend in the knees and avoid rounding your back throughout the movement. Keep your head in line with your spine and avoid using momentum to lift the weight.
Prescribed Sets:
Perform 4 sets of 5-6 reps at an RPE of 9. Keep your back flat and pull the bar towards your lower chest, emphasizing scapular retraction. This movement enhances back strength and pulling power, supporting athletic pulling and lifting capacity.
Working Sets:
4
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• Landmine Single-Arm Row
To perform the Landmine Single-Arm Row, place one end of a barbell into a landmine attachment or secure it in a corner. Stand with feet shoulder-width apart, bend at the hips keeping your back flat, and grasp the free end of the barbell with one hand. Keep your arm extended downward, then row the barbell upward towards your torso by driving your elbow back and squeezing your back muscles. Lower the bar with control to the starting position. Maintain a stable core throughout the movement, avoid twisting your torso, and keep your shoulder away from your ear. This exercise primarily targets the back muscles, especially the lats and rhomboids, while also engaging the biceps and rear shoulder muscles.
Prescribed Sets:
Execute 4 sets of 5-6 reps per arm with an RPE of 9. Focus on controlled, powerful pulls, engaging your lats and mid-back. This variation promotes unilateral strength and stability.
Working Sets:
4
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 8 reps with an RPE of 8. Focus on controlled hip hinge and squeezing your glutes at the top to strengthen the posterior chain and improve athletic posture.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 8 reps with an RPE of 8. Maintain a tight core and controlled movement to develop core stability, essential for athletic power transfer.
Working Sets:
3
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• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 7. Focus on full extension and controlled lowering to build ankle stability and explosive push-off ability.
Working Sets:
3