Week 1 - Foundation Block

Lower (Strength Focus)

Lower-body strength work with emphasis on hamstrings and quads while keeping RPE targets under control.

Session at a Glance

6 compound and accessory lifts to build strength through the posterior chain and quads.
Use the RPE guidelines to manage load selection and keep reps crisp.
Leverage the substitution list if equipment is limited at your gym.

Layer in ramp-up sets before each main lift to groove your squat and hinge patterns.
Keep rest long on squats and RDLs; shorten it for curls, raises, and core work.

Exercise 1

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Set the pad so you can sink into a deep stretch and keep your hips planted as you curl.

Exercise 2

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After unracking, slide your feet forward 3-6 inches to stay upright and load the quads. Adjust stance if heels lift or your back rounds.

Exercise 3

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Stay in the bottom 3/4 of the range to keep constant hamstring tension and avoid snapping to full lockout.

Exercise 4

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Set the seat far back, brace hard with the handles, and use a 2-3 second negative to feel the quads stretch apart.

Exercise 5

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Pause 1-2 seconds at the bottom and roll across the ball of your foot instead of just bouncing to your toes.

Exercise 6

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Round your lower back as you pull the rope down and keep the mind-muscle connection on your abs.