4.7.26LowerST - Kyra Williams Fitness

Warm Up/ Dynamic Stretches – Three Times

Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..

Air squat – https://youtu.be/dHcOVV2Pn-U x 5 (:03 pause in bottom, explode up)

Thoracic Spine Rotation in Squat – https://www.youtube.com/watch?v=xsgZlda7CkE x 5 each

Primary Lift – FSQ to Box

Warm-Up:

5 @ RPE 5

3 @ RPE 6

2 @ RPE 7

Working Sets:

4 x 5 @ 70%

+ Optional 3 x 6 @ 60–65%

Primary Lift – DB FSQ to Box

Warm-Up:

8 @ RPE 5

5 @ RPE 6

3 @ RPE 7

Working Sets:

4 x 8 @ 70%

+ Optional 3 x 10 @ 60–65% (tempo + control)

Superset 1 – Three Times

Week 2, add a :02-03 descent on each deadlift but maintain weight despite extra time under tension.

Circuit 2 – Three Times

Opposite Toe Touches w/ extended legs – https://www.youtube.com/watch?v=pTw1AujGibQ x 10 each

Week 2, add reps on lunges but maintain weight from last week. Hold your weight(s) in any position you choose.

Circuit 3 – Three Times

Week 2, add a pause in extension on each curl and at the top of each bridge.

Cool down/ static stretch –

Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching