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Back to Peak Phase

Lower Body Secondary

Secondary lower body session with accessory movements and volume work

Peak Phase Weeks 9-12

Main Exercises

1

Goblet Squats

Quadriceps Dumbbell

Dumbbell Goblet Squat demonstration

3

Sets

12-15 reps

Target

1.5min

Rest

2

Conventional Deadlift

Glutes Barbell

Barbell Deadlift demonstration

3

Sets

8-10 reps

Target

3min

Rest

3

Lateral Lunges

Glutes Barbell

Barbell Lateral Lunge demonstration

3

Sets

10-12 each leg

Target

1.5min

Rest

4

Single-Leg Glute Bridge

Glutes Body weight

Glute Bridge March demonstration

3

Sets

12-15 each leg

Target

1.5min

Rest

5

Calf Raises

Calves Barbell

Barbell Standing Calf Raise demonstration

3

Sets

15-20 reps

Target

2min

Rest