Wrapped| Week 4 Day 1| Lower Body

Week 4: Slow Down to Level Up Welcome new members! Stoked you’re here! Last week we added progressive variations and tempo changes this week, most of your training holds steady while compound lifts shift back to a ladder scheme. Remember, progressive overload doesn’t mean adding weight every single week. That’s not realistic or sustainable. We’re chasing progressive stimulus and sometimes that comes from controlling the movement, changing volume & load not just loading the bar. …………….. Woo! We’re starting a brand new 6-week training phase! WRAPPED is a combination of the last 12 weeks of Forge, every day you’ll be working strength, athleticism, AND endurance all in one session. Each workout for the most part follows this pattern: complex strength set, followed by a traditional strength superset, then a strength-endurance superset, and wrap it up with a conditioning finisher. 👊🏼 We also have a fun holiday-themed name to get you ready for the season! Expect these workouts to be slightly shorter while still progressing you from the last 12 weeks and wrapping up all the hard work you’ve put in. These workouts were SO fun to create and test, I can’t wait for you to crush them. Time to wrap up your hard work and finish the year feeling incredible! 🎁💪 Workout Split: Upper Body Lower Body Cardio + Core & Mobility Upper Body Lower Body Time: 40-45min (shorten them further by removing power prep and finisher) or doing the express version! Please challenge yourself with weights. If you have a lot of reps in your tank still, more than 4-5 reps, you need to increase your weights.