Lower Body Strength
(Week 1, Starter Powerlift Progression)Day Overview
This day emphasizes the squat to build leg and hip strength with a focus on proper form and stability. Accessory work supports weak points like hip mobility and core stability, essential for safe and effective squatting. The session balances main lift volume with supportive exercises to lay a solid foundation for future progress.
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 5 reps at approximately 70-75% of your 1RM with an RPE of 7-8. Focus on maintaining proper depth, bracing your core, and controlled descent. Rest 2-3 minutes between sets to ensure quality reps and technique. This exercise develops overall lower body strength and stability.
Working Sets:
4
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• 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 a moderate weight (~70% of 1RM) with an RPE of 7. Focus on hip hinge mechanics, keeping your back flat and engaging your hamstrings and glutes. Rest 2 minutes between sets to reinforce proper movement patterns and posterior chain strength.
Working Sets:
3
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• Glute Kickback Machine
To perform the glute kickback on the machine, start by adjusting the machine to fit your height. Position yourself facing the machine with your knees on the padded platform and your feet resting on the footrest. Secure your knees under the padded lever. Begin the exercise by extending one leg straight back, keeping your knee slightly bent and your foot flexed. Focus on squeezing your glutes at the top of the movement. Slowly return to the starting position without letting the weight rest completely. Repeat for the desired number of repetitions before switching to the other leg. Maintain a neutral spine throughout the movement and avoid arching your back.
Prescribed Sets:
Perform 3 sets of 10 reps per leg with an RPE of 7. Focus on controlled movement and squeezing glutes at the top. This accessory supports hip stability and glute development, aiding squat performance.
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 12 reps at a moderate effort with an RPE of 6-7. Maintain a neutral spine and engage your lower back and glutes. Rest 1.5-2 minutes between sets to enhance posterior chain endurance.
Working Sets:
3
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• Standing Toe Raise
Stand upright with feet hip-width apart, keeping your legs straight but not locked. Raise your heels off the ground by pushing through the balls of your feet, lifting your heels as high as possible while maintaining balance. Hold briefly at the top, then slowly lower your heels back to the starting position. Keep your core engaged and avoid using momentum; focus on controlled movement. To increase difficulty, perform on one foot or add resistance with a dumbbell or calf raise machine.
Prescribed Sets:
Perform 3 sets of 12 reps with a controlled tempo and RPE of 6-7. Focus on full range of motion and squeezing the calves at the top to support overall leg strength.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 30-45 seconds per set with an RPE of 6. Maintain a straight line from head to heels, engaging your core. Rest 1 minute between sets to build core stability essential for heavy squatting.
Working Sets:
3