Squat & Core Stability
(Week 2, Starter Powerlift Progression)Day Overview
This day emphasizes squat strength with accessory work to improve hip and core stability, supporting overall lift performance. Moderate intensity with focus on technique and stabilization.
Exercises
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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 3 reps at 75-80% of 1RM with an RPE of 8. Focus on upright torso, depth, and controlled movement.
Working Sets:
4
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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:
Perform 3 sets of 12 reps at moderate weight, RPE 7. Supports hip stability and balance.
Working Sets:
3
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• seated leg curl
seated leg curl machine
Prescribed Sets:
Perform 3 sets of 10 reps at moderate weight, RPE 7. Strengthens hamstrings for squat support.
Working Sets:
3
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• Calf Raises (Standing or Seated)
Stand upright with feet hip-width apart, ensuring balance. For standing calf raises, lift your heels off the ground by pushing through the balls of your feet, engaging your calf muscles, then slowly lower back down. For seated calf raises, sit on a bench or chair with feet flat on the ground, place weight on your knees if desired, then raise your heels by pushing through the balls of your feet, and lower back down slowly. Keep your knees slightly bent or straight depending on variation. Maintain a controlled movement, avoid bouncing, and focus on squeezing the calf muscles at the top of the movement.
Prescribed Sets:
Perform 3 sets of 12 reps at moderate weight, RPE 7. Supports ankle stability and overall lower limb strength.
Working Sets:
3
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• Side Plank
Hold body in straight line supported on one forearm and side of foot.
Prescribed Sets:
Hold for 30 seconds per side for 3 sets at RPE 7. Improves lateral core stability.
Working Sets:
3
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• Bird Dog
Start on all fours, extend opposite arm and leg simultaneously, maintaining balance.
Prescribed Sets:
Perform 3 sets of 10 reps per side, RPE 7. Enhances core and lower back stability for squat support.
Working Sets:
3