RidgedStrengthSystems
PowerliftingThis program is designed with the basis of step loading as a progression. Each week you will see an increase in sets for volume accumulation. This will also provide assistance movement that will compliment your compound lifts to also give some fun but detail to your training
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Glute Bridge
2 x 10
A2
Banded Hamstring Floss
2 x 10
A3
90/90 HIP Switches
2 x 10
A4
Alternating Hand KB Deadlift
2 x 10
B
Barbell Deadlift
3 x 5
C1
1-Arm DB Row
3 x 10
C2
DB Shrug
3 x 10
D
Zottman Curls
3 x 10
E1
Single Leg Glute Bridge
3 x 10
E2
Theraband Ankle Band Walks
3 x 10
A1
KB Hip Shift
3 x 10
A2
Tempo Goblet Squat
3 x 10
A3
Band Around the World
3 x 10
B
Tempo Back Squat
3 x 5
C1
One-Arm DB Bench Press
3 x 10
C2
DB Lateral Lunge
3 x 8
D
Copenhagen Plank
3 x 0:30
A1
Band Pull-Apart
3 x 15
A2
Prone I,Y, T
3 x 10
A3
Close Grip Push-Up
3 x 5
B
Barbell Bench Press (Tempo)
3 x 5
C1
Supine DB Tricep Press
3 x 10
C2
Bottom Up KB Press
3 x 10
D1
Band Face Pull
3 x MAX
D2
Side Plank
3 x 0:30
Conditioning
A
Athlete Recovery 1
4 Rounds: Buy in 2K Row (Only Once) Inchworm x8 Banded Good Morning x8 Goblet Squat x8 Adductor Rock Back x8 Buy Out: 20 min steady state cardio
A1
Banded Glute Bridge
3 x 10
A2
Band Pass Through
3 x 10
A3
KB Hip Shift
3 x 10
B
Back Squat
3 x 5
C
Barbell Bench Press
3 x 5
D
Barbell Deadlift
3 x 5
