Week 2 - Strength Progression

Lower (Strength Focus)

Run the Week 2 lower strength day with precise technique while final sets hit true failure.

Session at a Glance

6 lower-body lifts that ramp effort with final-set failure and LLP finishers.
Pair hinge, squat, and isolation work to keep quads, hamstrings, and calves on track.
Sub cards give fast swaps when you need a dumbbell or machine alternative.

Exercise 1

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Lock your hips down, chase the deepest stretch you can, then tack on LLP partials right after failure.

Exercise 2

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Set your feet 3-6 inches forward so you can lean into the bar, stay upright, and load the quads without heels popping up.

Exercise 3

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Keep the bar close, hinge through the hips, and stop about three quarters of the way up to maintain hamstring tension.

Exercise 4

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Slide the seat back, grip the handles hard, and use a 2-3 second negative so the quads pull apart under control.

Exercise 5

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Pause for 1-2 seconds at the bottom, roll across the ball of the foot, and hold a 30 second static stretch between sets.

Exercise 6

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Round your lower back into the crunch and keep tension on the abs through a full range of motion.