Week 6: Finish Strong

This final week is about reinforcing what you’ve built. There’s no testing week here. Instead, focus on maintaining your loads from last week, refining movement quality, and finishing the block feeling capable. At the end of this week: I’d love to hear how it went for you. Whether you noticed new strength gains, more confidence in the gym, or a win you didn’t expect. Send me a DM, tag me in your stories, or share your progress. I’d love to hear from you! Focus on maintain similar loads to Week 5 (option to add more if recovery feels good), reflect on your progress. What feels stronger, smoother, or more confident than Week 1?, and celebrate your consistency. This week is proof of what steady, intentional work can build.

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.