Monday 2nd February 2026 – Week 1 Day 1
3 rounds
- Goblet squat ×10
- Hip flexor stretch
- KB deadlift ×10
- Breathing + brace drill
Barbell Back Squat
these are 3 seconds lower and a 3 count pause in the bottom of each repetition
Build upto a heavy set of 6 leaving 1-2 reps left in the tank
Barbell Back squat…. again
perform max reps with 90% of your max weight from the heavy 6
3 sec lower, 3 sec pause, explode back up then no pause at the top of each rep
1️⃣ Use your chosen double leg exercise from last week (belt squat, leg press etc)
increase your weight by 5-10kg from your testing for your top working set.
perform 2-3 warm up sets
then perform 1 max rep effort at your working weight MAX EFFORT
Full depth, controlled descent
2️⃣ Single-Leg Strength
Using your chosen Bulgarian split squat style, increase your weight from testing by a dumbbell size or approriate jump to get less than 12 reps per leg
perform 1-2 warm up sets then:
then perform 1 max rep effort at your working weight MAX EFFORT
Full depth, controlled descent
Unilateral work = knee & hip resilience
3️⃣ Posterior Chain
using your Posterior Chain exercise from thursday last week increase the weight by an approriate jump to get less than 12
then perform 1 max rep effort at your working weight MAX EFFORT
Full depth, controlled descent
Unilateral work = knee & hip resilience
4️⃣ Leg extensions or pike leg lifts
perform a max effort set of either after a warm up
if doing leg extensions and you get more than 20 reps, amke sure to increase the weight next time
5️⃣ Calf + Foot Strength
Standing calf raise
1 x max effort set (add load if you get more than 30 res with a deficit)
Tibialis raises 2×15 (optional but recommended)
6️⃣ Heavy Carries (Stronghold Staple)
Farmer carry / Front rack carry/sandbag carry
3–4 walks, heavy but controlled
