An athlete training outdoors in bright daylight
Day 4 · Strong Foundations

Lower Body — Heavy

48 min 6 exercises ~520 kcal

The heavy day of the block. Two compound lifts at working weight, then unilateral work to even you out and a short posterior-chain finisher. Warm up properly — the first squat set is not the warm-up.

Coached by

Mara Vidal, strength coach Mara Vidal Strength coach · 9 years · CSCS 4.9

You'll need

Barbell Squat rack Dumbbells Bench Mat

Warm-up

6 min
1 Hip mobility flow Hip Opener Flow 3 min · continuous —
2 A bright pilates studio in daylight Goblet Squat 2 sets × 10 reps 12 kg

Main lifts

28 min
3 A coach guiding resistance-band work in a bright studio Back Squat 4 sets × 6 reps · rest 2:00 82.5 kg
4 A coached training session in a bright studio Romanian Deadlift 3 sets × 8 reps · rest 1:30 70 kg
5 A one-to-one training session in a bright room Bulgarian Split Squat 3 sets × 10 each side · rest 1:00 2 × 18 kg

Finisher

8 min
6 Hamstring and glute finisher Hip Thrust · AMRAP 3 rounds × 40 sec on / 20 off 60 kg
Your squat has gone up 5 kg in three weeks. Hit 6 clean reps today and next week starts at 85 kg.
Estimated volume 4.8 tonnes · 24 working sets Week 3
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