Legs and Back
(Week 1, Athletic Power Surge)Day Overview
This day targets lower body strength and posterior chain development, crucial for athletic power and speed, combined with back exercises to improve posture, pulling strength, and core stability. The focus is on compound movements to maximize efficiency and functional strength, with accessory work to support muscular balance and resilience.
Exercises
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• Barbell Squats
Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8 on the first set, progressing to RPE 9-10 on the last. Focus on controlled descent and explosive drive upward. Use a moderate to heavy load (~70-75% 1RM) to develop strength and power, ensuring proper form to protect the knees and lower back.
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 6-8 reps with an RPE of 8-9. Keep your back flat and pull the bar towards your lower chest, emphasizing scapular retraction. This movement enhances pulling strength and back musculature essential for athletic stability.
Working Sets:
4
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• Walking Lunges
Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.
Prescribed Sets:
Perform 3 sets of 8 reps per leg with an RPE of 8. Use dumbbells or bodyweight, focusing on controlled, stable steps to improve unilateral strength and hip mobility, supporting explosive leg drive.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 7-8. Focus on controlled movement and squeezing the glutes at the top to strengthen the posterior chain and improve spinal stability.
Working Sets:
3
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• Pull-Ups
To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8. Use the assisted pull-up machine if necessary to maintain proper form and full range of motion, emphasizing scapular depression and shoulder engagement for upper back strength.
Working Sets:
4
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 60 seconds per set with an RPE of 7. Focus on maintaining a neutral spine and engaging the core to develop stability vital for athletic movements.
Working Sets:
3