Lower Body Accessory
(Week 4, Starter Powerlift Progression)Day Overview
This day complements main squat and deadlift work with accessory exercises targeting hip mobility, hamstring flexibility, and core stability to support overall strength and injury prevention.
Exercises
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• Goblet Squat
Hold a kettlebell close to your chest and perform a squat, emphasizing proper form and balance.
Prescribed Sets:
Perform 3 sets of 6 reps at RPE 7-8, focusing on depth and control. Rest 60 seconds.
Working Sets:
3
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• seated leg curl
seated leg curl machine
Prescribed Sets:
Perform 3 sets of 8 reps at RPE 7, emphasizing hamstring engagement. Rest 60 seconds.
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:
Perform 3 sets of 12 reps at RPE 6-7, focusing on controlled movement and hip stability. Rest 30 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, maintaining core tightness. Rest 30 seconds.
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 at RPE 6, focusing on stability and controlled movement. Rest 30 seconds.
Working Sets:
3