Legs and Back
(Week 5, Athletic Power Surge)Day Overview
This session targets lower body strength and posterior chain development, crucial for athletic power and speed. Compound lifts like deadlifts and squats are prioritized for maximal load, with accessory work to reinforce muscular balance and resilience. The focus is on explosive movement and controlled execution to maximize strength transfer to athletic activities.
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 4-6 reps with an RPE of 9, focusing on explosive hip extension and controlled lowering. Use a heavy load at 80-85% 1RM. Rest 2-3 minutes between sets to maximize strength output and power development.
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 6-8 reps with an RPE of 8, emphasizing controlled movement and posterior chain activation. Maintain a neutral spine and avoid hyperextension to prevent injury.
Working Sets:
3
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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 4-6 reps at 80-85% 1RM with an RPE of 9. Focus on explosive upward drive and proper depth. Rest 2-3 minutes between sets to maximize power output.
Working Sets:
4
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• Seated Row
The Seated Row is performed by sitting on a rowing machine or a seated cable row station. Begin by sitting with your feet firmly placed on the footrests and your knees slightly bent. Grasp the handles with an overhand or neutral grip, keeping your back straight and chest up. Pull the handles towards your torso by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body as you pull. Pause briefly when the handles reach your torso, then slowly extend your arms back to the starting position, maintaining control throughout the movement.
Prescribed Sets:
Perform 3 sets of 6-8 reps with an RPE of 8, pulling with controlled speed to reinforce back strength and muscular balance. Focus on scapular retraction.
Working Sets:
3
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• Kettlebell Swing
Swing a kettlebell between your legs and then up to shoulder height, hinging at the hips.
Prescribed Sets:
Perform 3 sets of 8-10 reps with an RPE of 8, emphasizing explosive hip hinge and snap at the top to develop power and posterior chain endurance.
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 8-10 reps with an RPE of 8, focusing on core stability and control during extension and retraction. Maintain a tight core throughout.
Working Sets:
3