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Lower Body Power & Core
Focus on lower body strength and rotational core stability
Power Integration
Weeks 9-12
Main Exercises
1
barbell front squat
Glutes
Barbell
3
Sets
3-5 reps
Target
2min
Rest
8/10
RPE
2
jump squat
Glutes
Body weight
3
Sets
3-5 reps
Target
2min
Rest
7/10
RPE
3
barbell romanian deadlift
Glutes
Barbell
3
Sets
6 reps
Target
1.5min
Rest
7/10
RPE
4
farmers walk
Quadriceps
Dumbbell
3
Sets
40yd reps
Target
1.5min
Rest
7/10
RPE