Squat & Lower Body
(Week 6, Starter Powerlift Progression)Day Overview
This day targets the squat with high-intensity sets to develop maximal strength. Accessory work focuses on hip, quad, and core stability to enhance squat performance and prevent injury. Emphasis on explosive movement and proper form.
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:
4 sets of 3-4 reps at 88-90% of 1RM with RPE 8-9, focusing on depth, controlled descent, and explosive drive upward. Rest 2-3 minutes between sets.
Working Sets:
4
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• Front Squats
Stand with feet shoulder-width apart, positioning the barbell across the front of your shoulders, resting on your clavicles and fingertips supporting the bar. Keep your chest up, core engaged, and elbows high to maintain the bar's position. Initiate the movement by hinging at the hips and bending the knees, lowering your hips down and back as if sitting into a chair. Keep your knees tracking over your toes and your torso upright throughout the descent. Pause briefly at the bottom, then drive through your heels to return to the starting position, maintaining a strong core and upright posture. Maintain proper form by avoiding letting your knees cave inward or your chest collapse forward.
Prescribed Sets:
3 sets of 6 reps at RPE 7-8, emphasizing upright torso and quad engagement.
Working Sets:
3
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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:
3 sets of 10-12 reps at RPE 6-7 to strengthen glutes and improve hip extension.
Working Sets:
3
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• Leg Press
Sit on the leg press machine and push the platform with your legs to extend your knees.
Prescribed Sets:
3 sets of 8-10 reps at RPE 7, focusing on controlled movement and full range of motion.
Working Sets:
3
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• seated leg curl
seated leg curl machine
Prescribed Sets:
3 sets of 10-12 reps at RPE 6-7 to strengthen hamstrings.
Working Sets:
3
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• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
3 sets of 15-20 reps with RPE 6-7 for lower leg balance.
Working Sets:
3