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

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. 💥​​​​​​​​​​​​​​​​ ----- 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.