Strength Work Phase I

I’m happy that you’re going to try out my Powerlifting stylized programming! It’s going to be tough! But we can get through it together!

Warm Up

- 5 Minutes of easy cardio machine work.

2 sets
- Forward Leg Swings 10/10
- Lateral Leg Swings 10/10
- Hip Circles 10 Clockwise/ 10 Counterclockwise
- Glute Bridges 10

2 sets
- Kneeling Calf Stretch :30 seconds per side
- Kneeling Overhead Lateral Stretch :30 per side
- Body Weight Squat 10

2 sets
- Barbell Good Morning 10
- Barbell Back Squat 10
- Barbell Back Squat :30 pause

Strength Work

Barbell Back Squat
- 1x5@65%
- 1x5@70%
- 5x5@75%

Accessory Work

3 sets
- Kettlebell Lunges 12/12
- Kettlebell Squat 12

Superset 1
1- Leg Press Machine 3x12 (Increase weight with each set)
1- Standing Weighted Calf Raise 3x20

Superset 2
2- Banded Face Pull 3x12
2- Banded Biceps Curl 3x12

Cool Down Movements

2 sets of Static Stretching
- Standing Hamstring Stretch :30 seconds per side
- Standing Quad Stretch :30 seconds per side
- Standing Low Back Stretch - Touch toes :30 seconds
- Child’s Pose 1:00

Foam Rolling
- Glutes 1:00
- Hamstrings 1:00
- Upper Back 1:00
- Quads 1:00