West Indy Barbell
PowerliftingIntermediate to advanced level lower body training built around the conjugate method. Using kettle bells, SSB, and Camber bars, as well as, body movements, this is meant to bring up weaknesses in lower body training commonly found in powerlifting programs. Best suited for lifters accustomed to training heavy and utilizing accommodating resistance.
Features2 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
WIB Lower Warmup Circuit 5
Complete 1 time: monster walk 3-5 minutes Complete 4 times: band good morning x 15 seated abduction x 10 Monster Walk: Set Up: Attach a resistance band around the bottom of your thighs just above the knees. Execution: Stand with your feet shoulder width apart. Bend your knees and squat down slightly, pushing your hips back. Place hands on hips or clasp hands in front of you. Step out, bringing feet with one foot. Step back in with the opposite foot, bringing the feet back to shoulder width. Repeat down and then back the opposite way. Band Good Morning: Set Up: Resistance band Place the resistance band over your shoulders and around your upper back. Step into the band and place your feet shoulder or hip-width apart. Hold onto the sides of the resistance band. Execution: Keeping your back in a neutral position and a slight bend in your knees, hinge at the hips while pushing your glutes back. Your torso will lean forward until your chest is nearly parallel to the floor. Once your hamstrings are fully stretched, push your hips through until you are standing straight up. Squeeze your glutes hard at the top of the movement. Seated Band Abduction: Set Up: Flat bench and resistance band Execution: Sit on the bench with your back straight and feet flat on the floor. Attach a resistance band around your legs just above the knees. Push your knees away from each other and slowly bring them back together.
B
Camber Bar Good Morning, Narrow Stance
1 x 5 @ MAX lb
C
Lateral Lunge
3 x 8
D
Inverse Curl
3 x 12
E
KB RDL with braced knees
4 x 25
Conditioning
A
WIB Lower Warmup Circuit 5
Complete 1 time: monster walk 3-5 minutes Complete 4 times: band good morning x 15 seated abduction x 10 Monster Walk: Set Up: Attach a resistance band around the bottom of your thighs just above the knees. Execution: Stand with your feet shoulder width apart. Bend your knees and squat down slightly, pushing your hips back. Place hands on hips or clasp hands in front of you. Step out, bringing feet with one foot. Step back in with the opposite foot, bringing the feet back to shoulder width. Repeat down and then back the opposite way. Band Good Morning: Set Up: Resistance band Place the resistance band over your shoulders and around your upper back. Step into the band and place your feet shoulder or hip-width apart. Hold onto the sides of the resistance band. Execution: Keeping your back in a neutral position and a slight bend in your knees, hinge at the hips while pushing your glutes back. Your torso will lean forward until your chest is nearly parallel to the floor. Once your hamstrings are fully stretched, push your hips through until you are standing straight up. Squeeze your glutes hard at the top of the movement. Seated Band Abduction: Set Up: Flat bench and resistance band Execution: Sit on the bench with your back straight and feet flat on the floor. Attach a resistance band around your legs just above the knees. Push your knees away from each other and slowly bring them back together.
B
SSB Box Squat + 2 Chains (80lb)
5 x 5 @ 40 %
C
Deficit Conventional Deadlift Mid-Shin Pause
8 x 2 @ 45 %
D
Seated Single Leg Press
3 x 20
E
Reverse Hyper
4 x 15
F
Scissor Kick Abs
