🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.

- Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.

- A rough estimate of where you might complete these reps is at 70-80% of your 1RM front squat. Though we're building in weight, we're not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.

- Fitness Attribute Improved: Absolute Strength

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Overhead Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats @ A Light Weight

3 Front Squats @ A Moderate Weight

Build to Working Weight

- Overview: Today's workout becomes challenging quickly, demanding muscular endurance on the back end of the workout. Move at a moderate intensity from the beginning, as the workout becomes progressively more challenging and intensity naturally increases as the volume of dumbbell front squats increases.

- Deadlifts: These are ideally performed unbroken or as quick singles to maintain good form.

- Double Dumbbell Front Squats: Use two dumbbells. Add one rep each round (1-2-3-4-5-6-7-8-9-10 reps). These should be heavy enough to challenge athletes but manageable with smart pacing, particularly during the higher rep rounds.

- Intended Intensity: RPE 6-8

- Target Loading: Moderate-Heavy

- Fitness Attributes Improved: Aerobic Power, Muscular Endurance, & Stability

- Target Time: 6-12 Minutes

- Deadlifts: Keep your form tight and controlled. If possible, perform touch-and-go reps to minimize rest periods or do quick, efficient singles to keep good form.

- Dumbbell Front Squats: Maintain an upright torso and core engagement throughout. In the lower rep rounds, attempt to go unbroken. In the higher rep rounds, break sets as needed but minimize rest between sets. Focus on breathing efficiently to maintain stamina.

- Transitions: Keep transitions between movements smooth and deliberate. Aim to keep rest minimal and intentional.

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(70/50)s

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

DOUBLE DUMBBELL FRONT SQUATS

- Reduce Loading

- Single Dumbbell Squats

- Barbell Front Squats, @weight(95/65)

- 2x Air Squats

General Warm Up (3 Minutes):

2 Rounds:

0:30 Jump Rope (Or Quick Step-ups)

10 Air Squats

10 Alternating Samson Lunges

8 Empty Barbell Deadlifts

Activation (3-5 Minutes):

2 Rounds:

5 Deadlifts at Workout Weight

8 Dumbbell Front Squats at Workout Weight

0:30 Plank Hold