WK 3 |1.20.25| Glutes, Hamstrings & Adductors

Week 3: Peak Block • Sets: 3x3 Reps • Intensity: 85–90% of 1RM • Focus: Maximal strength and CNS adaptation • Week 2: Intensity Block • Sets: 4x 5 Reps • Intensity: 75–80% of 1RM • Focus: Focus on strength and controlled power 2025 HERE WE COME! Starting off this year with a fun new body split focus training. This training phase will be the following: Mondays: Glutes, hamstrings & adductors Tuesdays: Back, biceps & delts Thursdays: Quads, adductors & glutes Fridays: Chest, tricpes and delts Saturdays: optional cardio + Pelvic floor You will be focusing on adductors and glutes in both leg days because they play a role in pelvic floor health as this new split was structured in mind with the CENTERED CORE CHALLENGE. 4 weeks of consistent training. This is NEW to many of you, and it will be a different change from what we normally do. ( change can be good 😏) It may challenge you mentally to repeat the same workouts. But there is growth in that! If it is too different for you, no biggie, there are hundreds of workouts to choose from and 11+ programs to follow to add in/do instead during this training cycle. This program will follow progressive overload for the main strength movements in each workout and subtle changes to accessories! Please read descriptions to know what you will be changing. Main strength movements: RDL Back Squat Chest Press Pendulum row Reminder, these workouts are temporary! So if you like them, save or download them so you always have access to them even after they disappear! Let’s do this!👊🏼