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Lower Body · Heavy
4 sections· 65 min· Week 3 day 3
Block 1
Warm-up · activation
regular
1
Hip CARs
1 sets· 5 each side reps· 0s rest
2
Glute bridge
2 sets· 10 reps· 30s rest
3
Pogo hops
2 sets· 20s reps· 30s rest
Block 2
Main · back squat
regular
1
Box squat
5 sets· 3 reps· 110kg / RPE 8· 180s rest
Block 3
Accessory superset
superset4 rounds
A1
Romanian deadlift
4 sets· 8 reps· 70kg· 90s rest
A2
Single-leg leg press
4 sets· 12 each side reps· 40kg· 90s rest
Block 4
Finisher · core
circuit3 rounds
A1
Hanging leg raises
3 sets· 10 reps· 30s rest
A2
Pallof press
3 sets· 12 each side reps· 30s rest
A3
Dead bug
3 sets· 10 each side reps· 30s rest