Squat Focus Day

(Week 4, Strength Forge)
Back to Program

Day Overview

Dedicated to maximal effort squats, emphasizing proper form and increasing load each session. Accessory work targets posterior chain and core stability to support squat strength and prevent injury.

Exercises

  • • 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 3-5 reps with an RPE of 8-9, gradually increasing weight each week. Focus on controlled descent and explosive ascent, maintaining tight core and proper depth. Use a belt for support if needed to handle heavier loads.

    Working Sets:

    4

  • • Romanian Deadlift

    Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.

    Prescribed Sets:

    Perform 3 sets of 6 reps at an RPE of 8, emphasizing hamstring stretch and glute activation. Keep the bar close to your body and avoid rounding your back. Increase weight gradually to support posterior chain development.

    Working Sets:

    3

  • • 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 12 steps per leg with bodyweight or light dumbbells, RPE 7-8. Focus on balance and controlled movement to enhance stability and unilateral strength.

    Working Sets:

    3

  • • Back Extension

    Perform a back extension to strengthen the lower back and glutes.

    Prescribed Sets:

    Perform 3 sets of 10 reps at RPE 7-8, focusing on glute and lower back engagement. Use the back extension bench, avoiding hyperextension to prevent injury.

    Working Sets:

    3

  • • 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 RPE 8, maintaining a tight core and controlled movement. Focus on full extension and avoiding sagging in the hips.

    Working Sets:

    3

  • • Plank

    Hold a plank position on your forearms to engage the core muscles.

    Prescribed Sets:

    Hold for 60 seconds per set, RPE 7, emphasizing core stability and bracing. Rest 30 seconds between sets.

    Working Sets:

    3

  • • 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 15 reps at RPE 7, focusing on full range of motion and controlled tempo to support lower limb strength.

    Working Sets:

    3

  • • Ab Crunch Machine

    Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.

    Prescribed Sets:

    Perform 3 sets of 12 reps at RPE 7, focusing on controlled contraction and breathing to support core stability.

    Working Sets:

    3

Back to Program