Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

Week 4: Final Week of the Forge Program Welcome to the final week! I’m so proud of you for doing something new and different with this program and I hope you’re feeling badass! This Week’s Focus: Last week, you reduced weight and hit power movements with added accessory volume. This week is a strategic semi-deload designed to prime you for testing: • Load: Return to Week 1 weights (higher than last week. If your body needs more rest, keep weight same as week 3) • Volume: Reduced sets for recovery • Technique: Continue emphasizing paused reps and explosive stand-ups • Accessories: Select movements will still progress What’s Next: After this week, you’ll enter Testing Week to measure all the gains you’ve made during the Forge program. Then we’ll launch into an exciting new training phase designed specifically for the holiday season! …… 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! 💪