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

Week 3️⃣: Quality Over Quantity You’ve built your foundation over the past two weeks. Now we’re sharpening your explosiveness while expanding your overall capacity. What’s Changing This Week We’re introducing a strategic split in how you’ll train: 👉🏽 Reduced loads and reps on main lifts to prioritize pure explosive power 👉🏽 Increased volume and progression on accessories to build athletic capacity and address weak points Main Lifts: Power Development 👊🏼 Lower weight, lower reps Drop the load by 5-7% and reduce reps slightly 🙏🏼 Maximum intent on every rep Move the bar as explosively as possible while maintaining control. Reset and pause before each rep. ⏰ Full recovery between sets: 2-3 minutes This is non-negotiable. Power training taxes your nervous system differently than strength work. Cutting rest short will compromise your explosiveness and defeat the purpose of this phase. Your CNS needs to fully reset to fire at maximum capacity each set. Accessory Work: Volume & Progression 👉🏽 More sets, more reps, or harder variations This is where we build muscle, address imbalances, and increase your work tolerance ⏰ Shorter rest periods: 60-75 seconds Keep intensity high between accessory sets 🔥 Expect the burn Your main lifts will feel “lighter,” but your accessories will challenge you in a different way 🙌🏽 The Bottom Line This week separates power from strength-endurance: • Main lifts teach your body to be explosive • Accessories teach it to be strong and agile Both matter. Both are programmed intentionally. Stay patient with the rest periods. Stay aggressive with the bar speed. Let’s work. 💥​​​​​​​​​​​​​​​​ ----- 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! 💪