WEEK 4 | DAY 1 LOWER BODY- DELOAD

WEEK 4 | DAY 1 LOWER BODY

Welcome back to Sisters of Iron, where strength meets determination! We're diving into Week 4, Day 1 of our ongoing training log, and things are heating up. Today's session features a deload for the lower body, focusing on heavy good mornings, deadlifts, glute bridges, Bulgarian split squats, and calf raises. Strap in, and let's get ready to crush it!

Training Philosophy: At Sisters of Iron, we believe in a hybrid approach to training, combining elements from the Conjugate and 5/3/1 styles. This unique blend allows us to maximize strength gains, promote muscle growth, and keep the workouts engaging and challenging.

Week 4, Day 1 - Lower Body Deload:

1. Good Mornings - Heavy 3 Reps: Begin your session by working up to a heavy set of 3 reps for good mornings. Focus on maintaining a neutral spine and engaging your posterior chain. This exercise is excellent for strengthening the lower back and hamstrings.

2. Auxiliary Lifts:

• Deadlifts - 4 sets x 6 reps: Execute deadlifts with proper form, emphasizing the hip hinge and engaging your entire posterior chain. Keep the weight challenging but manageable for all four sets.

• Glute Bridges - 4 sets x 10 reps: Lay the foundation for strong glutes with glute bridges. Squeeze your glutes at the top of the movement to activate them fully.

• Bulgarian Split Squats - 4 sets x 8 reps each leg: Improve unilateral strength and stability with Bulgarian split squats. Maintain balance and control as you perform this challenging movement.

• Calf Raises - 4 sets x 15 reps: Don't neglect your calves! Perform calf raises to strengthen these often-overlooked muscles. Focus on a full range of motion for each repetition.

Instruction on Complicated Movements:

1. Good Mornings:

   • Set up with a barbell on your back, feet shoulder-width apart.
   • Hinge at your hips, keeping a slight bend in your knees.
   • Lower your torso forward while maintaining a neutral spine.
   • Drive through your hips to return to the starting position.

2. Bulgarian Split Squats:

   • Stand facing away from a bench, with one foot elevated behind you.
   • Lower your body into a lunge position, keeping your front knee directly above your ankle.
   • Push through your front heel to return to the starting position.

Remember, proper form is crucial to prevent injuries and ensure optimal muscle engagement.

Wrap up your session with a cool-down and some stretching to aid in recovery. Stay tuned for more updates from Sisters of Iron as we continue our journey towards strength and empowerment. Keep lifting, stay focused, and let the iron unite us!

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