Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

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) • 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! ……. 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.