Friday, Legs - Legs
(Week 14, Gamma Bomb - Free Weights/Cables Only)Exercises
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• Barbell Glute Bridge
To perform the Barbell Glute Bridge, start by lying on your back on a flat surface with your knees bent and feet flat on the ground, hip-width apart. Position a barbell across your hips, ensuring it is balanced and secure. Engage your core and press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement. Your body should form a straight line from your shoulders to your knees at the peak. Hold for a moment before slowly lowering your hips back to the starting position. Keep your chin tucked and avoid overarching your lower back during the lift.
Prescribed Sets:
10 reps to failure
Working Sets:
5
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• Bulgarian Split Squats
Stand with your back facing a bench or elevated surface. Place the top of your right foot on the bench behind you, keeping your other foot flat on the ground about two feet in front. Keep your torso upright, core engaged, and chest lifted. Lower your hips by bending your front knee until your thigh is parallel to the ground or slightly below, ensuring your front knee stays aligned over your toes. Push through your front heel to return to the starting position. Maintain proper posture throughout, avoiding leaning forward or arching your back. Switch legs and repeat. Keep movements controlled and steady, focusing on balance and muscle engagement.
Prescribed Sets:
10 reps to failure
Working Sets:
5
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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:
Same as last week since we attacked hypers hard and your low back may need a little break. Attach average orange or gray EliteFTS bands) to the top of your power rack and squat. This is a great exercise to really gener ate speed with. I want 4 sets of 6-8 reps and to cut it off when you lose speed on these. Remember we already trained legs once this week so be smart. Attaching Bands for Reverse Bench. These sets are all RPE of 9
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:
Do these or feel free to use a GHR, whichever makes your hams hurt the worst. Shoot your hips forward, do NOT use your lower back and really squeeze your hamstrings hard. 3 sets of 8-10 will be a perfect way to finish. These should make your hams cramp if done right. Ham Killers. These sets are all RPE of 10
Working Sets:
3