#WOTW: Gym Series

Goal: Strength + Power + Athletic Foundation
Level: Intermediate to Advanced
Duration: 60–75 minutes

1) Warm-Up (10 mins)
Activate and prime the lower body to handle heavy lifts and dynamic power work.

• 3 Rounds 
20 Bodyweight Squats
10 Reverse Lunges (each leg)
20 Glute Bridges
30s High Knees
30s Hip Openers

2) Main Lifts 
Heavy, controlled reps first to push strength and stability.

Back Squat
• 5 sets × 5 reps — controlled and strong
Rest: 2–3 mins between sets

Romanian Deadlift (RDL)
• 4 sets × 8 reps — focus on hamstring and glute drive
Rest: 90s

Coach’s tip: Keep tension in the hips and posterior chain, this builds strength you’ll feel every day you walk.

3) Accessory Work
Hit the leg muscles from different angles to round out development.

Walking Lunges
• 3 sets × 12 each leg
Rest: 60s

Leg Press
• 3 sets × 10–12 reps
Rest: 60s

4) Cool Down (5-8 mins)
• Stretch quads, hamstrings, calves, glutes
• Breathe deep, walk off the day’s work