Squat Development
(Week 5, Strength Forge)Day Overview
This session emphasizes heavy squatting to push strength thresholds, with accessory work to reinforce hip, quad, and core stability. The focus is on technical refinement and incremental load progression.
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:
4 sets of 3-5 reps at 90-95% 1RM, RPE 8. Prioritize proper depth, bracing, and controlled descent. Increase weight weekly, respecting fatigue. Rest 3-4 minutes between sets.
Working Sets:
4
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• Leg Press
Sit on the leg press machine and push the platform with your legs to extend your knees.
Prescribed Sets:
3 sets of 8-10 reps at RPE 8. Focus on full range of motion, controlled tempo, and avoiding knee valgus. Use as a volume supplement to squat.
Working Sets:
3
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• Hip Abduction Machine
To perform the hip abduction machine exercise, sit on the machine with your back against the padded support. Adjust the seat height and backrest to ensure comfort and proper alignment. Place your legs inside the padded levers, ensuring that your knees are aligned with the pivot point of the machine. Grip the handles or the sides of the seat for stability. Begin the movement by pushing your legs outward against the resistance, focusing on squeezing your glutes and outer thighs. Keep your feet flexed and avoid arching your back. Slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.
Prescribed Sets:
3 sets of 12-15 reps, RPE 7. Emphasize controlled movement to strengthen hip abductors, aiding squat stability.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
3 sets of 60 seconds, RPE 7. Maintain neutral spine and tight core to support squat mechanics.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
3 sets of 8-12 reps, RPE 7-8. Reinforce core stability for squat performance.
Working Sets:
3
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• seated calf raise
seated calf raise machine
Prescribed Sets:
3 sets of 12-15 reps, RPE 7. Focus on full stretch and contraction.
Working Sets:
3
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• Hanging Leg Raise
Hang from a bar and raise your legs to target your lower abdominals.
Prescribed Sets:
3 sets of 10-15 reps, RPE 7. Support core endurance.
Working Sets:
3
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• 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:
3 sets of 15-20 reps, RPE 7. Focus on controlled contraction.
Working Sets:
3