5.19.26LowerST - 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 Ramp:

5 @ RPE 5

3 @ RPE 6

2 @ RPE 7

1 @ RPE 8

1 @ RPE 8.5

Build to New 3RM:

3 @ RPE 9

3RM attempt

Optional second attempt if first moves well

Primary Lift – DB FSQ to Box

Warm-Up Ramp:

8 @ RPE 5

5 @ RPE 6

3 @ RPE 7

2 @ RPE 8

Build to New 8RM:

8 reps @ RPE 9

8RM attempt

Optional second attempt if reps are clean + controlled

Superset 1 – X Times

Week 4, reps decrease on RDL’s so add weight. Four sets on RDL’s only.

Circuit 2 – X Times

Week 4, reps decrease on step ups so add weight. Four sets on step ups only.

Circuit 3 – Three Times

Week 4, increase reps.

Cool down/ static stretch –

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