August 16, 2021

Posted By: Christi

Back Squat

Week 2 of our 3-week progression! This means that we want to see you adding weight to your back squat so long that you are feeling good. This could be anywhere from 5+ pounds depending on how you are feeling. Keep in mind that we will repeat this lift for one more week so we want some room to build. You will take the same approach as last week and give you 20min to build to a heavy single.

Post Work – Part 1
Barbell Hip Thrust 20 Reps

Post Work – Part 2

Partner Hamstring Curls : 2x Max Rep

The same idea goes for the accessory lifts! We want to see you building up in weight or trying to get more reps than last week. The hip thrust should be done in an unbroken set of 20 and ideally, you are adding more weight to this lift. For the partner hamstring curl or variation, we want to see you adding more reps. Even if that’s only 1-2 more reps per set. For the dumbbell box step up we want you to either increase reps or load. Depending on how this felt last week should determine if you add weight or not. If the loading you chose last week was overly ambitious we would recommend you use the same loading but increase your reps. However, if the weight felt too light or moderate we would encourage you to increase weight. Score each movement with the loading used and how many reps you did. Keep in mind that the goal for the next week would be either more reps or more loading.

Post Work – Part 3
Dumbbell Box Step-up, pick load: 3 x 45 secs / 1 min
45 secs of work followed by 1 min of rest for 3 intervals.
Score is the total reps performed in all of the intervals.