Accessory and Support
(Week 7, Starter Powerlift Progression)Day Overview
This session supports weak points identified in main lifts, focusing on hip stability, core, and explosive power. The exercises are designed to reinforce movement patterns and prevent injury, with moderate volume and intensity.
Exercises
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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 reps per leg, focusing on glute activation to support hip stability during squats and deadlifts.
Working Sets:
3
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• seated leg curl
seated leg curl machine
Prescribed Sets:
Perform 3 sets of 8 reps at moderate resistance to strengthen hamstrings, aiding posterior chain development.
Working Sets:
3
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• seated calf raise
seated calf raise machine
Prescribed Sets:
Perform 3 sets of 12 reps to support ankle stability and overall strength.
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, focusing on core engagement to support all lifts.
Working Sets:
3
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• Battle Ropes
Battle ropes are a form of exercise that involves the use of heavy, thick ropes anchored at one end. To perform the exercise, stand with your feet shoulder-width apart, knees slightly bent, and grasp one end of the rope in each hand. Engage your core and maintain a straight back. Begin by rapidly waving the ropes up and down or side to side, creating waves in the ropes. You can vary the intensity and style by changing the speed and amplitude of the waves, or by incorporating movements like slams or spirals. The exercise can be performed for timed intervals or repetitions.
Prescribed Sets:
Perform 30 seconds of alternating waves for conditioning and fast-twitch muscle recruitment.
Working Sets:
2
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• Jump Rope
Skipping rope for cardiovascular fitness and coordination.
Prescribed Sets:
Perform 1 minute for conditioning and explosive power.
Working Sets:
1