Katherine Williford

This session is designed to continue to PACK the volume on your lower body. 

It is critical this week to perform each rep with intention. There’s gonna be a lot of reps, a lot of sets, and it’s gonna be HARD. GRIND. 

Key points to consider:

1. Grip - don’t just hold the bar or cable, SQUEEZE it. This will help build the mind muscle connections and general FOCUS needed to excel at body transformation. 

2. Breath - Breathing properly and using it to your advantage will protect you from injury as well as help oypu progress and adapt to these movements. 

3. Intention - Don’t just go through the movements, intentionally complete each rep with controlled form and dedicated contractions. KNOW what your doing. 

4. Ask for help! If you don’t know what to do, reach out via IG and I will help clear things up as best I can!

While sitting on a raised surface as shown in the video, like a chair or a box, keep one leg at a 90 degree angle, while bringing the OPPOSITE leg’s ankle to rest on the knee/quad of the planted leg. 

Lean forward to increase the intensity of the stretch. Pulse slightly or hold for 30 seconds, then switch.

Reps shown are per leg

Seated Glute Stretch

Laying on your back bring your feet back towards your but until they are flat on the ground. 

Then, using squeezing your glutes together, raise your hips up until your upper body is a straight line. 

Make sure to squeeze at the top, focusing on activating your glutes and hamstrings.

Bilateral Glute Bridge

Use a foam roller or anything that could pass as one, place it firmly under one your hamstrings, and maintain pressure on sensitive or sore spots for 30 seconds per side.

Focus on breathing if very painful.

Hamstring/Lower Glute Foam Roll

IMPORTANT: Squats warrant EXTENSIVE form training, and it is CRITICAL to perform them correctly. Here is a brief run down, but my “Insights” page will have a more thorough analysis of proper form. 

Wedge yourself into the bar, gripping it with your hands as close as possibly with it still being comfortable. This will generate tension throughout your upper body. 

Lift the bar up and off the rack, stepping back to space to perform the reps.

Place your feet at a comfortable distance apart, breathe in, and hold breath until back up to the top. This will keep your core strong and activated. 

Make sure to perform these reps SLOW with light weight to ensure correct technique. Unlearning BAD technique is almost impossible. So let’s get started with PROPER technique at LOW weight. 

Do NOT let your knees cave inwards, push them outwards throughout the movement. Keep your gaze slightly upwards to maintain proper alignment.

NO NEED to go BELOW 90 degrees.

Barbell Back Squats

Load a barbell high up on your back, so it rests on your upper traps. Grip it firmly with hands as close as is comfortable. 

Only use weights that are manageable to load, which means that you can press it over your head and place it on your traps without messing up your shoulders. 

Once loaded correctly, step out and sink into your hips, feeling the stretch in your glutes quads and hip flexors. I like to make a 90 degree angle with my leg when I plant. Keep your planted knee in line with your foot. 

Don’t let your other knee hit the ground. 

To reload the weight, let it fall off your back in a controlled fashion OR press it back up and in front of you.

Walking Barbell Lunges

Feet within shoulder width on ~the middle of the machine. 

Mix up the TEMPO and RANGE OF MOTION. 

A complete range of motion is generally effective as well as a slow tempo, BUT mixing it up and surprising your body with a faster tempo and a more restricted range of motion could yield POSITIVE results. Do you. 

Make sure your knees don’t cave and BREATHE INTENTIONALLY.

Close Stance Leg Press

Settle your upper back onto a bench, supporting your head as well. 

Place a dumbbell on your hips, with each circular portion of the weight resting on either side of your hips. 

Allow your hips to sink, while maintaining alignment in your spine, then EXPLODE up, squeezing your glutes at the top.

Dumbbell Hip Thrusts

Grip a kettlebell FIRMLY with both hands. With KB hanging between your legs activate your lats by pushing shoulder blades DOWN. 

Now HINGE at the hips, pushing your butt BACK. 

Activate your core by breathing in before initiating the movement. Keep your spine aligned and your lats activated. 

The KB should be tracing a STRAIGHT LINE up and down as you hinge AROUND it. As you hinge and the KB is lowered, feel the stretch in your hamstrings. 

Explode up once you feel the stretch adequately and squeeze your glutes.

Kettlebell RDL

Set up the leg extension machine so your knees hang just off of the seat. 

Adjust the ankle support to rest comfortable between your ankle and shin. 

Perform reps with full ranges of motion, but don’t be afraid to mix up the ROM and SQUEEEZE!

Maintain a tight upper body as well.

Leg Extensions

Set yourself into the machine so as to generate tension throughout your lower body. 

Make sure to maintain tension throughout the set as well 

Mix up the ROM only when you feel comfortable with a COMPLETE ROM.

Leg Curls

Find a jump rope that feels comfortable and jump in a controlled fashion. Start slow until you feel you can increase the speed.

Jump Rope

Firmly place a foam roller under one calf, place the other on top of the opposite leg to increase pressure if necessary. Find spots up and down the calf that are sore or tight and hold pressure on for 30 seconds. Then switch. 

If that is too painful to roll one leg at a time, then roll both at once with no added pressure.

Calf Foam Roll

Using a foam roller, hard water bottle, lacrosse ball, or anything that is hard and can roll, sit with one leg’s ankle crossed over your other leg and pin the roller into ONE SIDE of your glutes. 

Maintain pressure on spots that hurt or are tight for about 30 seconds. 

Roll slowly and in short movements, and if there is a particular spot that hurts, keep the pressure in on spot.

30 seconds per side.

Glute Foam Roll

Week 4 Day 3:
Legs with VOLUME Focus

Great workout! Do you happen to have a PDF you could send me with a weight log to keep track of my weight progression?

Tyler Mathena

John Williford

Week 1 Day 1:
Chest with Shoulder and Tricep Accessories

Christian

Week 1 Day 2:
Back with COMPOUND Focus

Week 1 Day 3:
Legs with a COMPOUND Focus

Week 1 Day 4:
Arms

Week 2 Day 1:
Chest and Shoulders with CONTRACTION Focus

Week 2 Day 2:
Back and Accesories with CONTRACTION Focus

Week 2 Day 3: 
Legs with CONTRACTION Focus

Week 2 Day 4
Arms with CONTRACTION Focus

Week 3 Day 1:
Back and Accessories with TEMPO Focus

What are alternatives for Hammer strength machine chest press? I don’t have the machine.

Week 4 Day 3: Legs with VOLUME Focus

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