Legs and Back
(Week 4, Athletic Power Surge)Day Overview
This session targets lower body strength and posterior chain development, crucial for athletic explosiveness and stability. Compound lifts like deadlifts and squats are prioritized for power, with accessory work to enhance muscular balance and endurance. Rest periods are kept short to increase metabolic stress, fostering muscular endurance.
Exercises
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• Barbell Deadlift
Lift a barbell from the ground to hip level, engaging the back, glutes, and hamstrings.
Prescribed Sets:
Perform 4 sets of 5 reps with an RPE of 8 on the first set, progressing to RPE 9 on the last. Focus on explosive hip extension and maintaining a neutral spine. Use a challenging but manageable weight to maximize power development.
Working Sets:
4
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• Front Squat
Hold the barbell at shoulder level in front of your body and squat to engage the quadriceps.
Prescribed Sets:
Perform 4 sets of 6 reps at an RPE of 8. Keep core tight and descend with control, then drive up explosively. This movement enhances quad strength and core stability, supporting athletic movements.
Working Sets:
4
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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. Focus on full range of motion and controlled eccentric phase. Use assistance to maintain proper form if necessary, emphasizing back and arm engagement.
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 reps at an RPE of 8. Keep back flat and pull the bar towards your lower chest, squeezing back muscles at the top. This supports back strength and posture for athletic 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 12 reps with an RPE of 7-8. Focus on controlled movement and glute activation to strengthen posterior chain endurance.
Working Sets:
3
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• Battle Ropes (Wave Drills)
Stand with feet shoulder-width apart, holding the ends of a heavy battle rope in each hand. Keep a slight bend in your knees and engage your core. Rapidly move your arms up and down to create alternating waves in the rope, maintaining a controlled and rhythmic motion. Focus on keeping your shoulders relaxed and using your arms and shoulders to generate the movement, not your lower back. This exercise primarily targets the upper body and core, providing a cardiovascular and muscular endurance workout. Ensure to breathe steadily and avoid overextending your arms to prevent fatigue or injury.
Prescribed Sets:
Perform 3 sets of 30 seconds with maximal effort, rest 30 seconds between sets. Focus on explosive arm and core engagement to develop power and endurance.
Working Sets:
3