Squat Focus
(Week 7, Starter Powerlift Progression)Day Overview
This session emphasizes heavy singles and doubles to push maximal strength in the squat. Accessory work targets hip stability and core strength to support squat performance. The exercises are selected to reinforce proper form and explosive power, with moderate volume to prevent fatigue.
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 2 reps at 90-95% of your 1RM with an RPE of 9. Focus on controlled descent and explosive ascent. Rest 3-4 minutes between sets to maximize recovery and power 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 4 reps at 75-80% of your 1RM with an RPE of 8. Keep a slight bend in the knees and focus on hip hinge to strengthen posterior chain and improve squat stability.
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 8-10 reps with a moderate load. Focus on controlled movement to enhance hip stability, supporting squat strength and injury prevention.
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 with a focus on core engagement. Maintain a neutral spine and controlled movement to reinforce trunk stability during heavy squats.
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 reps at bodyweight or light resistance. Focus on squeezing glutes and lower back to support squat stability.
Working Sets:
3
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• Jump Rope
Skipping rope for cardiovascular fitness and coordination.
Prescribed Sets:
Perform 1 minute of jump rope for active recovery and conditioning, enhancing explosive power and coordination.
Working Sets:
1