POWERHOUSE LOWER BODY

In this program, we rotate through various workouts focusing on power development. Structured as a 12-week program, these workouts feature heavily PAP Sets, Olympic movements (Hang Clean and Snatch), and dynamic effort sets. Each workout finishes with some sort of conditioning. If a workout becomes too long, it is perfectly acceptable to do your conditioning on a separate day or at a later time (as a double session).

This program can also be completed in phases, breaking them up and using them at any time of year in four-week increments. For this reason, the program also includes a recovery week to help transition between phases. Also known as a transition week, this is a lower intensity week meant to give you an opportunity to learn the new movements used in the next phase.

POWERHOUSE LOWER BODY: PHASE I

PROGRAM NOTES

• Allow for two days between workouts. For example, lift Monday and Thursday or Tuesday and Friday.
• General reps and sets are given for the conditioning exercises. These are guidelines only—pay attention to your body, and work according to your condition on that day.
• The first week is programmed for lower volume and intensity. This serves as a transition week to allow you to ease into high intensity training.

POWERHOUSE LOWER BODY: PHASE I WEEK 1: TRANSITION

Workout #1: Clean Day

Dynamic Warm-Up: Activate

45-degree Bench Back Extension - 2 sets of 20 reps

Side Plank with an Inside Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

Olympic: Hang Clean

Complete 3 reps for each set

Set 1: 55% max weight

Set 2: 65% max weight

Set 3: 75% max weight

PAP Power

Alternate sets:

1A. Barbell Back Squat - 3 sets of 3 reps at 65% max weight

1B. Squat Jump - 3 sets of 5 reps

Carry

Trap Bar Farmers Walks - 2 sets of 20–30 yards

Leg Curl

TRX or Physioball Leg Curl - 2 sets of 15 reps

Conditioning

Sled Push or Hill Sprints - 5 sets of 10 yards

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE I WEEK 1: TRANSITION

Workout #2: PAP Power

Dynamic Warm-Up: Activate

45-degree Bench Back Extension - 2 sets of 20 reps

Side Plank with an Inside Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

PAP Power

Alternate sets:

1A. Trap Bar Jump Shrug - 3 sets of 3 reps at 65% max weight

1B. Broad Jump - 3 sets of 5 reps

Lunge 747

Dumbbell Bulgarian Squat 747 - 1 set

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 2 sets of 15 reps

Leg Extension

Light Backward Sled Pull - 2 sets of 10 yards

Perform using 50% of body weight, for speed.

Conditioning

Stair Climbing - 4 sets of 10 steps each leg

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE I WEEK 2

Workout #1: Clean Day

WORKOUT NOTES

• Rest as necessary to be at full strength for each set of Hang Clean
• Super Set assistance exercises

Dynamic Warm-Up: Activate

45-degree Bench Back Extension - 2 sets of 20 reps

Side Plank with an Inside Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

Olympic: Hang Clean

Complete 3 reps for each set

Set 1: 55% max weight

Set 2: 65% max weight

Set 3: 75% max weight

Set 4: 85% max weight

PAP Power

Alternate sets:

1A. Barbell Back Squat - 4 sets of 3 reps at 65% max weight

1B. Squat Jump - 4 sets of 5 reps

Carry

Trap Bar Farmers Walks - 4 sets of 20–30 yards

Leg Curl

TRX or Physioball Leg Curl - 4 sets of 15 reps

Conditioning

Sled Push or Hill Sprints - 10 sets of 10 yards

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE I WEEK 2

Workout #2: PAP Power

WORKOUT NOTES

• Use about 65% of your Trap Bar Deadlift max for Trap Bar Jump Shrug sets.

Dynamic Warm-Up: Activate

45-degree Bench Back Extension - 2 sets of 20 reps

Side Plank with an Inside Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

PAP Power

Alternate sets:

1A. Trap Bar Jump Shrug - 4 sets of 3 reps at 65% max weight

1B. Broad Jump - 4 sets of 5 reps

Lunge 747

Dumbbell Bulgarian Squat 747 - 3 sets

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 4 sets of 15 reps

Leg Extension

Light Backward Sled Pull - 4 sets of 10 yards

Perform using 50% of body weight, for speed.

Conditioning

Stair Climbing - 4–6 sets of 10 steps each leg

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE I WEEK 3

Workout #1: Clean Day

WORKOUT NOTES

• Rest as necessary to be at full strength for each set of Hang Clean. Perform two additional “Down Sets” at 65% to work on proficiency.
• We add weight to the Barbell Back Squat this week.
• Super set the assistance exercises.

Dynamic Warm-Up: Activate

45-degree Bench Back Extension - 2 sets of 20 reps

Side Plank with an Inside Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

Olympic: Hang Clean

Complete 3 reps for each set

Set 1: 55% max weight

Set 2: 65% max weight

Set 3: 75% max weight

Set 4: 85% max weight

Set 5: 65% max weight

Set 6: 65% max weight

PAP Power

Alternate sets:

1A. Barbell Back Squat - 4 sets of 3 reps at 70% max weight

1B. Squat Jump - 4 sets of 5 reps

Carry

Trap Bar Farmers Walks - 4 sets of 20–30 yards

Leg Curl

TRX or Physioball Leg Curl - 4 sets of 15 reps

Conditioning

Sled Push or Hill Sprints - 10 sets of 10 yards

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE I WEEK 3

Workout #2: PAP Power

WORKOUT NOTES

• Use about 65% of your Trap Bar Deadlift max for Trap Bar Jump Shrug sets.
• Increase reps for Trap Bar Jump Shrug to 5 reps per set.

Dynamic Warm-Up: Activate

45-degree Bench Back Extension - 2 sets of 20 reps

Side Plank with an Inside Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

PAP Power

Alternate sets:

1A. Trap Bar Jump Shrug - 4 sets of 5 reps at 65% max weight

1B. Broad Jump - 4 sets of 5 reps

Lunge 747

Dumbbell Bulgarian Squat 747 - 3 sets

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 4 sets of 15 reps

Leg Extension

Light Backward Sled Pull - 4 sets of 10 yards

Perform using 50% of body weight, for speed.

Conditioning

Stair Climbing - 6–8 sets of 10 steps each leg

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE I WEEK 4

Workout #1: Clean Day

WORKOUT NOTES

• Added volume (reps and sets) to assistance work this week.

Dynamic Warm-Up: Activate

45-degree Bench Back Extension - 2 sets of 20 reps

Side Plank with an Inside Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

Olympic: Hang Clean

Complete 3 reps for each set

Set 1: 55% max weight

Set 2: 65% max weight

Set 3: 75% max weight

Set 4: 85% max weight

Set 5: 65% max weight

Set 6: 65% max weight

PAP Power

Alternate sets:

1A. Barbell Back Squat - 4 sets of 3 reps at 70% max weight

1B. Squat Jump - 4 sets of 5 reps

Carry

Trap Bar Farmers Walks - 4 sets of 30–40 yards

Leg Curl

TRX or Physioball Leg Curl - 2 sets of 20 reps

Conditioning

Sled Push or Hill Sprints - 10 sets of 10 yards

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE I WEEK 4

Workout #2: PAP Power

WORKOUT NOTES

• Added volume (reps and sets) to assistance work this week.

Dynamic Warm-Up: Activate

45-degree Bench Back Extension - 2 sets of 20 reps

Side Plank with an Inside Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

PAP Power

Alternate sets:

1A. Trap Bar Jump Shrug - 4 sets of 5 reps at 65% max weight

1B. Broad Jump - 4 sets of 5 reps

Lunge 747

Dumbbell Bulgarian Squat 747 - 3 sets

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 4 sets of 20 reps

Leg Extension

Light Backward Sled Pull - 6 sets of 10 yards

Perform using 50% of body weight, for speed.

Conditioning

Stair Climbing - 6–8 sets of 10 steps each leg

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE II

Beginning with a recovery week, this phase rotates the exercises used for PAP Power and Dynamic Effort and introduces new speed drills.

PROGRAM NOTES

• General reps and sets are given for the Conditioning workouts. These are guidelines; pay attention to your body, and work according to your condition on that day
• Conditioning work in this phase primarily uses the Sled. Focus on lighter loads to build more speed and heavier loads to build more strength.

POWERHOUSE LOWER BODY: PHASE II WEEK 5

Workout #1: Recovery Week

Dynamic Warm-Up: Activate

Dead Bugs - 2 sets of 10 reps each side

Single Leg Glute Bridge - 2 sets of 20 reps each leg

Dynamic Warm-Up: Mobilize

Bretzel Stretch - 2 sets of 5 deep breaths each side

Band Overhead Squat Pattern - 2 sets of 12 reps

Lunge

Dumbbell Bulgarian Squats - 3 sets of 8 reps each leg

Leg Curl

TRX or Physioball Leg Curl - 4 sets of 15 reps

Leg Extension

Banded Spanish Squat - 2 sets of 20 reps

Optional Conditioning

Sled Push - 4 sets of 10–20 yards

POWERHOUSE LOWER BODY: PHASE II WEEK 5

Workout #2: Recovery Week

Dynamic Warm-Up: Activate

Linear Banded Kneeling Hip Extension - 2 sets of 15 reps

Side Plank - 2 sets of 30 seconds each side

Dynamic Warm-Up: Mobilize

Walking Lunge with Rotation - 2 sets of 15 reps each side

Toes Up PVC or Barbell RDL - 2 sets of 12 reps

Barbell Hang Clean

Barbell Hang Clean - 2 sets of 3 reps

Limit weight to 50% of max. Emphasize and practice a good catch.

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 4 sets of 15 reps

Lunge

Dumbbell Cossack Squat - 3 sets of 8 reps each leg

Hold dumbbells in front for balance.

Optional Conditioning

Sled Push - 4 sets of 10–20 yards

POWERHOUSE LOWER BODY: PHASE II WEEK 5

Workout #3: Recovery Week

Dynamic Warm-Up: Activate

Dead Bugs - 2 sets of 10 reps each side

Single Leg Glute Bridge - 2 sets of 20 reps each leg

Dynamic Warm-Up: Mobilize

Walking Lunge with Rotation - 2 sets of 15 reps each side

Toes Up PVC or Barbell RDL - 2 sets of 12 reps

Barbell Front Pause Squat

Barbell Front Pause Squat - 2 sets of 3 reps

Limit weight to 50% of max and emphasize proper depth and pause.

Olympic Assistance

Dumbbell Single Arm Snatch - 4 sets of 5 reps each arm

Optional Conditioning

Sled Push - 4 sets of 10–20 yards

POWERHOUSE LOWER BODY: PHASE II WEEK 6

Workout #1: PAP Hang Clean Day

WORKOUT NOTES

• Rest as necessary to be at full strength for each set of Hang Clean.

Dynamic Warm-Up: Activate

Dead Bugs - 2 sets of 10 reps each side

Single Leg Glute Bridge - 2 sets of 20 reps each leg

Dynamic Warm-Up: Mobilize

Bretzel Stretch - 2 sets of 5 deep breaths each side

Band Overhead Squat Pattern - 2 sets of 12 reps

PAP Power

Alternate sets:

1A. Barbell Hang Clean - 4 sets of 3 reps at 65% max weight

1B. Broad Jump - 4 sets of 5 reps

Lunge

Dumbbell Bulgarian Squats - 3 sets of 8 reps each leg

Leg Curl

TRX or Physioball Leg Curl - 4 sets of 15 reps

Leg Extension

Banded Spanish Squat - 2 sets of 20 reps

Conditioning

Moderate Sled Push - 10 sets of 30–50% body weight for 10 yards

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE II WEEK 6

Workout #2: Dynamic Effort Front Pause Squat Day

WORKOUT NOTES

• Rest/pause sets A, B, and C = 1 set. Rest 20–25 seconds or take 3–4 big, deep breaths between sets.

Dynamic Warm-Up: Activate

Linear Banded Kneeling Hip Extension - 2 sets of 15 reps

Side Plank - 2 sets of 30 seconds each side

Dynamic Warm-Up: Mobilize

Walking Lunge with Rotation - 2 sets of 15 reps each side Toes Up PVC or Barbell RDL - 2 sets of 12 reps

Dynamic Effort

Barbell Front Pause Squat - 8 sets of 3 reps at 55% max weight

Olympic Assistance

Dumbbell Single Arm Snatch - 4 sets of 5 reps each arm

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 4 sets of 15 reps

Lunge

Dumbbell Cossack Squat - 3 sets of 8 reps each leg

Hold dumbbells in front for balance.

Conditioning

Heavy Sled Push - 4–6 sets of 50–75% body weight for 10 yards

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE II WEEK 7

Workout #1: PAP Hang Clean day

WORKOUT NOTES

• Increase to 70% of max for Hang Clean.
• Increase your weight on Bulgarian Squat if you hit all reps and sets last week.

Dynamic Warm-Up: Activate

Dead Bugs - 2 sets of 10 reps each side

Single Leg Glute Bridge - 2 sets of 20 reps each leg

Dynamic Warm-Up: Mobilize

Bretzel Stretch - 2 sets of 5 deep breaths each side

Band Overhead Squat Pattern - 2 sets of 12 reps

PAP Power

Alternate sets:

1A. Barbell Hang Clean - 4 sets of 3 reps at 70% max weight

1B. Broad Jump - 4 sets of 5 reps

Lunge

Dumbbell Bulgarian Squats - 3 sets of 8 reps each leg

Leg Curl

TRX or Physioball Leg Curl - 4 sets of 15 reps

Leg Extension

Banded Spanish Squat - 2 sets of 20 reps

Conditioning

Moderate Sled Push - 10 sets of 30–50% of body weight for 10 yards

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE II WEEK 7

Workout #2: Dynamic Effort Front Pause Squat Day

WORKOUT NOTES

• Increase to 60% of max for all Dynamic Effort Front Pause Squat reps.
• Increase weight on Single Arm Snatch if you hit all your reps and sets last week.

Dynamic Warm-Up: Activate

Linear Banded Kneeling Hip Extension - 2 sets of 15 reps

Side Plank - 2 sets of 30 seconds each side

Dynamic Warm-Up: Mobilize

Walking Lunge with Rotation - 2 sets of 15 reps each side

Toes Up PVC or Barbell RDL - 2 sets of 12 reps

Dynamic Effort

Barbell Front Pause Squat - 8 sets of 3 reps at 60% max weight

Olympic Assistance

Dumbbell Single Arm Snatch - 4 sets of 5 reps each arm

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 4 sets of 15 reps

Lunge

Dumbbell Cossack Squat - 3 sets of 8 reps each leg

Hold dumbbells in front for balance.

Conditioning

Heavy Sled Push - 4–6 sets of 50–75% body weight for 10 yards

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE II WEEK 8

Workout #1: PAP Hang Clean Day

WORKOUT NOTES

• Increased volume on all assistance work.

Dynamic Warm-Up: Activate

Dead Bugs - 2 sets of 10 reps each side

Single Leg Glute Bridge - 2 sets of 20 reps each leg

Dynamic Warm-Up: Mobilize

Bretzel Stretch - 2 sets of 5 deep breaths each side

Band Overhead Squat Pattern - 2 sets of 12 reps

PAP Power

Alternate sets:

1A. Barbell Hang Clean - 4 sets of 3 reps at 70% max weight

1B. Broad Jump - 4 sets of 5 reps

Lunge

Dumbbell Bulgarian Squats - 4 sets of 8 reps each leg

Leg Curl

TRX or Physioball Leg Curl - 4 sets of 20 reps

Leg Extension

Banded Spanish Squat - 2 sets of 25 reps

Conditioning

Moderate Sled Push - 10 sets of 30–50% body weight

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE II WEEK 8

Workout #2: Dynamic Effort Front Pause Squat Day

WORKOUT NOTES

• Increased volume on all assistance work.

Dynamic Warm-Up: Activate

Linear Banded Kneeling Hip Extension - 2 sets of 15 reps

Side Plank - 2 sets of 30 seconds each side

Dynamic Warm-Up: Mobilize

Walking Lunge with Rotation - 2 sets of 15 reps each side

Toes Up PVC or Barbell RDL - 2 sets of 12 reps

Dynamic Effort

Barbell Front Pause Squat - 8 sets of 3 reps at 60% max weight

Olympic Assistance

Dumbbell Single Arm Snatch - 5 sets of 3 reps each arm

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 4 sets of 20 reps

Lunge

Dumbbell Cossack Squat - 3 sets of 10 reps each leg

Hold dumbbells in front for balance.

Conditioning

Heavy Sled Push - 4–6 sets of 50–75% body weight for 10 yards

Cool down stretch and foam roll massage

POWERHOUSE LOWER BODY: PHASE III

The biggest change during this final phase is moving from two days a week to three. This allows for more conditioning work; the volume in the weight room is slightly reduced to accommodate. Each workout focuses on full body power in the weight room. The first week is a recovery week to allow your body time to rest and to learn the final phase’s exercises and movements.

PROGRAM NOTES

• The reps, sets, and percentages for weight room exercise largely stay the same for this phase. This is done on purpose, to allow for a greater focus on barbell speed, not added weight.
• Two days a week are programmed for non-impact conditioning. This is done in an effort to keep your legs fresh.

POWERHOUSE LOWER BODY: PHASE III WEEK 9

Workout #1: Transition Week

Dynamic Warm-Up: Activate

Mini Band or Sling Shot Squat - 2 sets of 20 reps

Lateral Banded RDL - 2 sets of 8 reps each leg

Dynamic Warm-Up: Mobilize

Linear Banded Lunge Stretch - 2 sets of 10 reps each side

PVC or Barbell Overhead Squat - 2 sets of 12 reps

PAP Power

Alternate sets:

1A. Barbell Front Squat - 2 sets of 3 reps at 55% max weight

1B. Squat Jump - 2 sets of 3 reps

Lunge

Pause Stationary Lateral Lunge - 2 sets of 4 reps per side with 2 seconds pause each rep

Leg Curl

Glute Ham Raise - 2 sets of 12 reps

Conditioning

Moderate Sled Push - 3 sets of 20 yards

Perform using 30–50% body weight.

POWERHOUSE LOWER BODY: PHASE III WEEK 9

Workout #2: Transition Week

Dynamic Warm-Up: Activate

Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps

Physioball Front Plank - 2 sets of 45 seconds

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Dumbbell “T” Balance - 2 sets of 8 reps each leg

Dynamic Effort

Trap Bar Deadlift - 3 sets of 3 reps at 60% max weight

Squat Assistance

Barbell Hip Thrust - 1 set of 6 reps

Leg Curl

Slider Single Leg Curl - 1 set of 8 reps each leg

Dynamic and Mobility Warm-Up

Conditioning

Fan Bike - 20 minutes

POWERHOUSE LOWER BODY: PHASE III WEEK 9

Workout #3: Transition Week

Dynamic Warm-Up: Activate

Linear Banded (VMO) Low Bow Step-Up - 2 sets of 10 reps each leg

Side Plank with Top Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Wall Half Kneeling 3-Way Ankle Mobility - 2 sets of 5 reps each direction each ankle

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

Olympic: Block or Rack Hang Clean

Complete 5 reps for each set

Set 1: 45% max weight

Set 2: 55% max weight

Set 3: 65% max weight

Deadlift Assistance

Kettlebell Sumo Deadlift - 3 sets of 4 reps

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 2 sets of 20 reps

Conditioning

Fan Bike - 20 minutes

POWERHOUSE LOWER BODY: PHASE III WEEK 10

Workout #1: Front Squat Day

Dynamic Warm-Up: Activate

Mini Band or Sling Shot Squat - 2 sets of 20 reps

Lateral Banded RDL - 2 sets of 8 reps each leg

Dynamic Warm-Up: Mobilize

Linear Banded Lunge Stretch - 2 sets of 10 reps each side

PVC or Barbell Overhead Squat - 2 sets of 12 reps

PAP Power

Alternate sets:

1A. Barbell Front Squat - 3 sets of 3 reps at 70% max weight

1B. Squat Jump - 3 sets of 5 reps

Lunge

Pause Stationary Lateral Lunge - 3 sets of 6 reps per side with 2 seconds pause each rep

Leg Curl

Glute Ham Raise - 3 sets of 12 reps

Conditioning

Moderate Sled Push - 6 sets of 20 yards

Perform using 30–50% body weight.

POWERHOUSE LOWER BODY: PHASE III WEEK 10

Workout #2: Deadlift Day

Dynamic Warm-Up: Activate

Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps

Physioball Front Plank - 2 sets of 45 seconds

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Dumbbell “T” Balance - 2 sets of 8 reps each leg

Dynamic Effort

Trap Bar Deadlift - 6 sets of 3 reps at 60% max weight

Squat Assistance

Barbell Hip Thrust - 3 sets of 6 reps

Leg Curl

Slider Single Leg Curl - 3 sets of 8 reps each leg

Conditioning

Fan Bike - 20 minutes

POWERHOUSE LOWER BODY: PHASE III WEEK 10

Workout #3: Hang Clean Day

Dynamic Warm-Up: Activate

Linear Banded (VMO) Low Bow Step-Up - 2 sets of 10 reps each leg

Side Plank with Top Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Wall Half Kneeling 3-Way Ankle Mobility - 2 sets of 5 reps each direction each ankle

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

Olympic: Block or Rack Hang Clean

Complete 5 reps for each set

Set 1: 45% max weight

Set 2: 55% max weight

Set 3: 65% max weight

Set 4: 75% max weight

Set 5: 85% max weight

Deadlift Assistance

Kettlebell Sumo Deadlift - 3 sets of 8 reps

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 4 sets of 20 reps

Conditioning

Fan Bike - 20 minutes

POWERHOUSE LOWER BODY: PHASE III WEEK 11

Workout #1: Front Squat Day

WORKOUT NOTES

• Additional volume for conditioning sets.

Dynamic Warm-Up: Activate

Mini Band or Sling Shot Squat - 2 sets of 20 reps

Lateral Banded RDL - 2 sets of 8 reps each leg

Dynamic Warm-Up: Mobilize

Linear Banded Lunge Stretch - 2 sets of 10 reps each side

PVC or Barbell Overhead Squat - 2 sets of 12 reps

PAP Power

Alternate sets:

1A. Barbell Front Squat - 3 sets of 3 reps at 70% max weight

1B. Squat Jump - 3 sets of 5 reps

Lunge

Pause Stationary Lateral Lunge - 3 sets of 6 reps per side with 2 seconds pause each rep

Leg Curl

Glute Ham Raise - 3 sets of 12 reps

Conditioning

Backward Sled Walk - 4 sets x 10 yards

POWERHOUSE LOWER BODY: PHASE III WEEK 11

Workout #2: Deadlift Day

WORKOUT NOTES

• New Shuttle exercise added to conditioning.

Dynamic Warm-Up: Activate

Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps

Physioball Front Plank - 2 sets of 45 seconds

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Dumbbell “T” Balance - 2 sets of 8 reps each leg

Dynamic Effort

Trap Bar Deadlift - 6 sets of 3 reps at 60% max weight

Squat Assistance

Barbell Hip Thrust - 3 sets of 6 reps

Leg Curl

Slider Single Leg Curl - 3 sets of 8 reps each leg

Conditioning

Fan Bike - 20 minutes

8 intervals of 20 seconds work and 40 seconds recovery. Steady state conditioning for remaining 10 minutes.

POWERHOUSE LOWER BODY: PHASE III WEEK 11

Workout #3: Hang Clean Day

WORKOUT NOTES

• Multiple sets of Hang Clean (at 75% max) added to Acceleration.

Dynamic Warm-Up: Activate

Linear Banded (VMO) Low Bow Step-Up - 2 sets of 10 reps each leg

Side Plank with Top Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Wall Half Kneeling 3-Way Ankle Mobility - 2 sets of 5 reps each direction each ankle

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

Olympic: Block or Rack Hang Clean

Complete 5 reps for each set

Set 1: 45% max weight

Set 2: 55% max weight

Set 3: 65% max weight

Set 4: 75% max weight

Set 5: 75% max weight

Set 6: 75% max weight

Deadlift Assistance

Kettlebell Sumo Deadlift - 3 sets of 8 reps

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 4 sets of 20 reps

Conditioning

Fan Bike - 20 minutes

8 intervals of 20 seconds work and 40 seconds recovery. Steady state conditioning for remaining 10 minutes.

POWERHOUSE LOWER BODY: PHASE III WEEK 12

Workout #1: Front Squat Day

WORKOUT NOTES

• New conditioning drill added.

Dynamic Warm-Up: Activate

Mini Band or Sling Shot Squat - 2 sets of 20 reps

Lateral Banded RDL - 2 sets of 8 reps each leg

Dynamic Warm-Up: Mobilize

Linear Banded Lunge Stretch - 2 sets of 10 reps each side

PVC or Barbell Overhead Squat - 2 sets of 12 reps

PAP Power

Alternate sets:

1A. Barbell Front Squat - 3 sets of 3 reps at 70% max weight

1B. Squat Jump - 3 sets of 5 reps

Lunge

Pause Stationary Lateral Lunge - 3 sets of 6 reps per side with 2 seconds pause each rep

Leg Curl

Glute Ham Raise - 3 sets of 12 reps

Conditioning

Hill Sprints - reps and sets based on the length/grade of hill

POWERHOUSE LOWER BODY: PHASE III WEEK 12

Workout #2: Deadlift Day

WORKOUT NOTES

• New Shuttle exercise added to conditioning sets.

Dynamic Warm-Up: Activate

Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps

Physioball Front Plank - 2 sets of 45 seconds

Dynamic Warm-Up: Mobilize

Lunge Yoga Rotations - 2 sets of 8 reps each side

Dumbbell “T” Balance - 2 sets of 8 reps each leg

Dynamic Effort

Trap Bar Deadlift - 6 sets of 3 reps at 60% max weight

Squat Assistance

Barbell Hip Thrust - 3 sets of 6 reps

Leg Curl

Slider Single Leg Curl - 3 sets of 8 reps each leg

Conditioning

Fan Bike - 20 minutes

8 intervals of 20 seconds work and 40 seconds recovery. Steady state conditioning for remaining 10 minutes.

POWERHOUSE LOWER BODY: PHASE III WEEK 12

Workout #3: Hang Clean Day

WORKOUT NOTES

• Multiple sets of Hang Clean (at 75% max) added to Acceleration.

Dynamic Warm-Up: Activate

Linear Banded (VMO) Low Bow Step-Up - 2 sets of 10 reps each leg

Side Plank with Top Leg Raise - 2 sets of 10 reps each side

Dynamic Warm-Up: Mobilize

Wall Half Kneeling 3-Way Ankle Mobility - 2 sets of 5 reps each direction each ankle

Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side

Olympic: Block or Rack Hang Clean

Complete 5 reps for each set

Set 1: 45% max weight

Set 2: 55% max weight

Set 3: 65% max weight

Set 4: 75% max weight

Set 5: 75% max weight

Set 6: 75% max weight

Deadlift Assistance

Kettlebell Sumo Deadlift - 3 sets of 8 reps

Glute Bridge

Bench Sling Shot or Mini Band Glute Bridge - 4 sets of 20 reps

Conditioning

Fan Bike - 20 minutes