Monday 9th March 2026 – Week 6 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 single leaving RPE 9-10 left in t
Barbell Back squat…. again
perform max reps with 60% of your max weight from the heavy SINGLE
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)
if you got more than 12 reps last week, increase your weight this week
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 if you got more than 12 reps last week
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 if you got more than 12 reps last week
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 you got more than 20 reps last week increase the weight ir hold for 3 seconds at the top of each rep
5️⃣ Calf + Foot Strength
Standing calf raise
1 x max effort set (add load if you got more than 30 rep 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
