Squat Focus Day
(Week 8, Starter Powerlift Progression)Day Overview
This session emphasizes building maximal strength in the squat while supporting weak points and maintaining a focus on technique and stability. The main lift is the squat, performed at moderate intensity to promote strength gains without excessive fatigue. Accessory exercises target hip and core stability, as well as posterior chain development, to enhance squat performance and prevent injury. The session balances volume and intensity to support progressive overload aligned with the program's goals of strength development and weight management for competition.
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 5 reps at approximately 75-80% of your 1RM, aiming for an RPE of 7-8. Focus on maintaining proper depth and controlled movement to reinforce technique. Rest 2-3 minutes between sets. This exercise is the cornerstone of the day, promoting strength and stability in the squat pattern while supporting weak points. Use a belt if needed for core support, and ensure proper warm-up sets are completed before working sets.
Working Sets:
4
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• Hip Adduction Machine
Sit on the hip adduction machine with your back firmly against the pad and your legs positioned outside the pads. Grip the handles for stability if available. Slowly bring your legs together by adducting your hips, squeezing the inner thigh muscles. Control the movement as you return to the starting position. Keep your movements smooth and avoid using momentum. This exercise primarily targets the inner thigh muscles, specifically the adductors, and helps improve hip stability and strength.
Prescribed Sets:
Perform 3 sets of 12 reps at an RPE of 6-7 to strengthen the inner thigh muscles, which assist in stabilizing the hips during squats. Focus on controlled movement and full range of motion. Rest 1-2 minutes between sets. This accessory helps improve hip stability and can reduce injury risk.
Working Sets:
3
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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 8 reps at approximately 70-75% of your 1RM, with an RPE of 7. Focus on hip hinge mechanics, keeping your back flat and core engaged. Rest 2 minutes between sets. This movement targets the posterior chain, especially hamstrings and glutes, supporting squat strength and injury prevention.
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, aiming for an RPE of 6-7. Maintain a neutral spine and engage your core throughout. Rest 1 minute between sets. This core exercise enhances stability during squats, helping to transfer power efficiently and maintain proper form.
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 at an RPE of 7. Focus on controlled movement, avoiding sagging or arching the back. Engage your core throughout the movement. Rest 1-2 minutes between sets. This exercise strengthens the anterior core, supporting overall stability during heavy squats.
Working Sets:
3
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• Calf Raises (Seated or Standing)
Calf raises are exercises that target the calf muscles, primarily the gastrocnemius and soleus. To perform standing calf raises, stand upright on a flat surface or a step with your feet shoulder-width apart. Push through the balls of your feet to raise your heels as high as possible, squeezing your calf muscles at the top. Lower your heels back down in a controlled manner to the starting position. For seated calf raises, sit on a bench with your feet flat on the ground or on a raised platform, placing a weight (such as a barbell or dumbbell) on your knees for resistance. Raise your heels by pushing through the balls of your feet, then lower back down slowly. Maintain proper posture, keep your core engaged, and avoid bouncing to ensure effective muscle engagement and prevent injury.
Prescribed Sets:
Perform 3 sets of 15 reps at an RPE of 6-7. Focus on full range of motion and controlled tempo. Rest 1 minute between sets. Strong calves contribute to better balance and stability during squats, especially at heavier loads.
Working Sets:
3