Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

**Week 2: Building Explosive Power** You’ll notice slight rep adjustments this week, but the overall structure stays familiar and that’s intentional. **Your Focus This Week: Speed and Intent** Now that you’ve learned the movement patterns, it’s time to elevate your training. This week is all about **rate of force development** how quickly you can generate power. Here’s what that means: 👉🏽Move with intention- Every rep should be purposeful. Focus on explosive concentric movement (the “push” or “lift” phase) while maintaining perfect form. 👉🏽Power ≠ sloppy- Explosive doesn’t mean fast and out of control. It means generating maximum force with crisp, controlled technique. 👉🏽Embrace the pause: You’ll add longer pauses at the bottom of your main lifts. This eliminates momentum and forces your muscles to fire harder on the way up, building raw strength and power from a dead stop. 😮‍💨😮‍💨You may find yourself much more exhausted and winded after your sets this week. That’s completely normal! Explosive movements demand more from your cardiovascular and nervous systems. If you’re breathing harder and feeling more fatigued, it means you’re doing it right, you’re training at a higher intensity. **The Bottom Line**: You’re training your nervous system to recruit muscle fibers faster and more efficiently. Get comfortable being uncomfortable in those pauses, then explode out with confidence. This is where real athletic power is built. Let’s go! 💪 ----- Welcome to Phase 3: Power & Athleticism! 🔥 This is where everything comes together! We’ve built your strength foundation, now it’s time to unleash it. Phase 3 is all about training like the athlete you are: explosive power, dynamic movement in every direction, tempo changes that challenge your body in new ways, and that incredible feeling of moving with total control and confidence. What’s new? You’ll see fresh movements over the next four weeks, so ease into them with intention, master the form, then bring the fire! We’re keeping your core lifts similar (deadlift, squat, chin-up, leg press, shoulder press, row, and running) but shifting the focus to speed, power, and athletic performance. Being athletic allows us to be better in control of our bodies. Less aches and pains because mobility and control is built into movements we want to master. Expect lower loads than phase 2, rep ranges from 4 all the way to conditioning-style sets, and a training style that blends everything we’ve conquered so far. This is dynamic, this is challenging, and this is exactly where we see where we need to progress but also feel badass at the same time. We want to move our bodies more efficiently, with purpose, power, and precision. There are a lot of new moves, so know that it’s gonna be completely normal feeling a little intimidated and awkward this first week doing them for the first time! That’s OK. We will be perfecting and building upon all of these moves over the next four weeks. Let’s get after it! 💪