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Week 4: Strength & Conditioning Peaks

The culmination of our program, this week combines maximum strength output with intense conditioning. Expect new challenges with advanced variations and demanding complexes to push your limits.

Day 1: Lower Body Strength & Explosiveness (65 minutes)

5 exercises

Pin Squats (from bottom pins)

4 × 5

Good Mornings

3 × 8-10

Pause Romanian Deadlift (Dumbbell)

3 × 8-10

Plyometric Lunges (Alternating)

3 × 10-12 each leg

Superset: Leg Press (Narrow Stance) & Seated Calf Raise

3 × 12-15 each