Lower Body Strength
(Week 4, Starter Powerlift Progression)Day Overview
This day emphasizes the squat and posterior chain development, focusing on controlled, high-intensity sets to improve maximal strength. Accessories support core stability and hip mobility, crucial for squat performance and injury prevention.
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 3-5 reps at 85% of your 1RM with an RPE of 8-9. Focus on maintaining proper depth and controlled descent, then explode upward. Rest 2-3 minutes between sets to maximize strength output.
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 5 reps at 80-85% of your 1RM with an RPE of 8. Keep a slight bend in the knees, hinge at the hips, and focus on hamstring stretch and glute activation. Rest 2 minutes between sets.
Working Sets:
3
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• Hip Thrusts
Sit on the ground with your upper back resting against a bench or elevated surface, knees bent at approximately 90 degrees, and feet flat on the floor. Place a weight (such as a barbell or dumbbell) across your hips for added resistance if desired. Drive through your heels to lift your hips upward, squeezing your glutes at the top of the movement until your body forms a straight line from shoulders to knees. Lower your hips back down in a controlled manner, maintaining tension in the glutes throughout. Keep your core engaged and avoid overextending your lower back during the movement.
Prescribed Sets:
Perform 3 sets of 6 reps with a moderate RPE of 8. Use a barbell or bodyweight, focusing on squeezing glutes at the top. Rest 90 seconds between sets.
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 8 reps at RPE 7-8, emphasizing controlled movement and posterior chain engagement. Rest 60-90 seconds.
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 reps at RPE 7, maintaining a tight core and controlled extension. Focus on stability and avoiding sagging hips. Rest 60 seconds.
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 at RPE 6-7, focusing on core bracing and maintaining a straight line from shoulders to heels. Rest 30 seconds between sets.
Working Sets:
3