Week 4: Refine Movements

By now, you should feel settled into the rhythm of the workouts. You’ll see some slight progressions this week. This is to continue challenging you, and keep things interesting for you. At this point. You should feel comfortable using RPE as your metric. If you still feel confused, you can always test it. For example: If I programmed you 6 squats @ RPE 7, do your 6 squats, then see what happens if you try for a few more. If you can comfortably do 4 more, you’re not there yet. Focus on keep reps controlled and repeatable, stay honest with RPE, and focus on quality across all movement patterns.

1Workout 1: Forward
The goal of this workout is to develop lower-body strength, power, and reactivity through the hinge pattern while reinforcing upper-body push and pull strength. You’ll begin with pogo hops and broad jumps to train elasticity and force production, then move into B-stance deadlifts to build unilateral hinge strength. The session finishes with an upper body push vs. pull complex and hip focused work. Option to add on some steady state cardio work if you want/have time.
2Workout 2: Grounded
The goal of this workout is to build foundational strength through controlled, bilateral squat patterns. Back squats (or your squat of choice) anchor this session, followed by unilateral work. Plan to finish the workout with upper body pulling and plank variations. This session is steady, grounded, and low impact.
3Workout 3: Dynamic
The goal of this workout is to integrate upper-body strength with posterior chain work and short conditioning intervals. The programmed power work will help prime speed and coordination before moving into bench press. The workout finishes with short, structured intervals. These are included to support cardiovascular fitness and overall work capacity. Efforts should feel strong and purposeful, with full recovery between rounds so quality stays high. The intent is to challenge your system, not leave you completely exhausted.