Squat Focus Day
(Week 5, Starter Powerlift Progression)Day Overview
This session emphasizes strengthening the squat by practicing the main lift with controlled intensity, supporting weak points, and enhancing stability. The workout begins with a warm-up to prepare the muscles and nervous system, followed by the main squat work at approximately 85% intensity to build maximal strength. Accessory exercises target hip and core stability, as well as mobility, to improve squat performance and prevent injury. The session balances volume and intensity to promote strength gains while managing fatigue, aligning with the goal of strength development without excessive weight gain.
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 approximately 85% of your 1RM, with an RPE of 8 on the first set, progressing to RPE 9 on the last set. Focus on maintaining proper form, bracing your core, and controlling the descent. Rest 3-4 minutes between sets to maximize strength output. This exercise is the core of the day, building raw squat strength and reinforcing technique.
Working Sets:
4
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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 10-12 reps per leg with an RPE of 7-8. Focus on squeezing the glutes at the top of each movement to enhance hip extension strength, which supports squat stability. Rest 60-90 seconds between sets. This accessory helps address weak posterior chain muscles that are crucial for a strong squat.
Working Sets:
3
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• seated leg curl
seated leg curl machine
Prescribed Sets:
Perform 3 sets of 8-10 reps at an RPE of 7. Focus on controlled movement and full hamstring engagement to improve knee flexion strength and stability during squats. Rest 60 seconds between sets.
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 12-15 reps with an RPE of 6-7. This exercise targets the hip abductors, aiding in lateral stability and preventing knee valgus during squats. Rest 60 seconds between sets.
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 8-10 reps at an RPE of 7. Focus on maintaining a neutral spine and engaging your core throughout the movement to improve trunk stability, which is vital for safe and effective squatting. Rest 60 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 10-12 reps with an RPE of 7. Focus on controlled movement and squeezing the lower back and glutes at the top to strengthen the posterior chain, supporting squat performance and injury prevention. Rest 60 seconds between sets.
Working Sets:
3