Lower Body Strength & Tendon Resilience
(Week 2, Power Sprint Program)Day Overview
Focused on building leg strength and tendon health, this session combines heavy compound lifts with accessory work to enhance explosive power and reduce injury risk. Emphasis on proper form and controlled reps to maximize tendon loading and joint stability.
Exercises
-
• Back Squat (Safety Squat Bar)
The Back Squat with a Safety Squat Bar involves placing the specialized barbell with padding across the upper back and shoulders. Stand with feet shoulder-width apart, toes slightly pointed outward. Keep your chest up, core engaged, and maintain a neutral spine. Initiate the movement by hinging at the hips and bending the knees to lower your hips downward and backward, as if sitting into a chair. Descend until your thighs are parallel to the ground or slightly below, ensuring knees track over toes. Push through your heels to return to the starting position, maintaining proper form throughout. The Safety Squat Bar's design reduces stress on the shoulders and allows for a more upright torso, making it suitable for individuals with shoulder or wrist limitations. It primarily targets the quadriceps, glutes, hamstrings, and core muscles, with emphasis on maintaining stability and proper alignment during the movement.
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8 on the first set, progressing to RPE 9 on the last. Focus on controlled descent and explosive drive upward to develop strength and tendon resilience.
Working Sets:
4
-
• Romanian Deadlift
Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.
Prescribed Sets:
Perform 4 sets of 8 reps at RPE 8. Maintain a slight bend in knees, hinge at hips, and focus on hamstring and glute engagement to strengthen tendons and improve explosive hip drive.
Working Sets:
4
-
• Walking Lunges
Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.
Prescribed Sets:
Perform 3 sets of 12 steps per leg at RPE 8. Use bodyweight or light dumbbells to enhance unilateral strength and stability, supporting tendon health.
Working Sets:
3
-
• leg curl
machine lying or seated leg curl
Prescribed Sets:
Perform 3 sets of 10-12 reps with RPE 8. Focus on slow, controlled movement to reinforce tendon and muscle connection.
Working Sets:
3
-
• Single Leg Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
Perform 4 sets of 15 reps at RPE 8. Emphasize slow eccentric and explosive concentric to strengthen Achilles tendons and calves.
Working Sets:
4
-
• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 12 reps at RPE 8. Focus on posterior chain activation and controlled movement to support lower back and hamstring health.
Working Sets:
3
-
• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 10 reps with RPE 8. Engage core and maintain neutral spine to support overall stability.
Working Sets:
3
-
• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 60 seconds per set at RPE 8. Focus on core stability to support all movements and injury prevention.
Working Sets:
3