Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

*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! 💪 ----- This lower body workout blends strength with explosive power through tempo changes, controlled eccentric phases followed by explosive, powerful movements. Banded pause deadlifts teach you to generate force from a dead stop with an explosive standup, building serious hip and posterior chain power. You’ll mix heavy B-stance work with explosive kettlebell swings, step-ups, and front-elevated jump lunges that demand speed and athleticism. This workout trains your body to move powerfully through different tempos, strength meets explosiveness. This workout is going to make you feel badass. There are a lot of new moves, so know that it’s gonna be completely normal feeling a little awkward or different 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.