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  • Dojo Phase 6day2wk21 24

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    Motaz
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    The document outlines a 4-week lower body strength training program consisting of 5 exercises - front squat, barbell hack squat, dumbbell Romanian deadlift, drop lunge, and 45 degree angled leg press. It provides details on sets, reps, tempo, and rest for each exercise over the 4 weeks.

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    The document outlines a 4-week lower body strength training program consisting of 5 exercises - front squat, barbell hack squat, dumbbell Romanian deadlift, drop lunge, and 45 degree angled leg press. It provides details on sets, reps, tempo, and rest for each exercise over the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    4 views1 page

    Dojo Phase 6day2wk21 24

    Uploaded by

    Motaz
    The document outlines a 4-week lower body strength training program consisting of 5 exercises - front squat, barbell hack squat, dumbbell Romanian deadlift, drop lunge, and 45 degree angled leg press. It provides details on sets, reps, tempo, and rest for each exercise over the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Strength PH 6: INTS (WK 21-24)

    Metabolic Conditioning
    Day: 2 - Lower

    A Front Squat Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
    1
    5 8
    2
    Tempo Rest 3
    41X0 120s 4

    B1 BB Hack Squat Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
    1
    4 8-10
    2
    Tempo Rest 3
    41X0 75s 4

    B2 DB Romanian Deadlift Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
    1
    4 8-10
    2
    Tempo Rest 3

    2120 90s 4

    C1 Drop Lunge Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
    1
    4 10-12
    Alternating Tempo Rest
    2
    3
    2110 60s 4

    C2 45* Angled Leg Press Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
    1
    4 10-12
    Feet low and narrow Tempo Rest
    2
    3
    2020 60s 4

    Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
    1
    2
    Tempo Rest 3
    4

    Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
    1
    2
    Tempo Rest 3
    4

    Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
    1
    2
    Tempo Rest 3
    4

    Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
    1
    2
    Tempo Rest 3
    4

    Video Sets Reps Week Weight Reps Weight Reps Weight Reps Weight Reps
    1
    2
    Tempo Rest 3
    4

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