‹ Week THU 10 SEP

Squat Top Set + Back-Offs (anchor)

62 min training + 16 prep · ≈ 78 min door-to-door
grab:barbell 155 lbsquat rackdumbbells 45 lb
⚠ Working around: Left shoulder, Chronic ankle tears
Leg Swings
10-12 each side
Front-back and side-to-side swings holding something stable. Dynamic hip prep; per-leg. Muscles: hamstrings (assists: glutes, adductors)
Glute Bridge
12-15
easy activation, neutral spine
Floor bridge with a top squeeze. Activation before lower days; load it to graduate. Muscles: glutes (assists: hamstrings)
Back Squat — ramp + top set
2×ramp, then top set of 5
~155lb
anchor lift: brace hard, no grinding
The anchor lift. Setup: bar on upper traps, feet shoulder-width, toes slightly out. Form: big breath + brace, sit between the hips, depth to parallel, drive up through mid-foot. No grinding reps while the weights are still being calibrated. Demoted 2026-09-18: the anchor squat is the hack squat machine (either orientation); the barbell back squat stays as a swap candidate, not the default. Muscles: quads (assists: glutes, core)
Back Squat — back-offs
6×8 @ -20%
~155lb
volume work, keep it moving
The anchor lift. Setup: bar on upper traps, feet shoulder-width, toes slightly out. Form: big breath + brace, sit between the hips, depth to parallel, drive up through mid-foot. No grinding reps while the weights are still being calibrated. Demoted 2026-09-18: the anchor squat is the hack squat machine (either orientation); the barbell back squat stays as a swap candidate, not the default. Muscles: quads (assists: glutes, core)
Good Morning
6×10
light bar, braced hinge
Barbell hinge for hamstrings. Setup: bar on the back like a squat, LIGHT (this is a stretch under load, not a lift). Form: soft knees, bow forward pushing hips back until hamstrings pull, stand up. Braced back always — sciatica-aware. Muscles: hamstrings (assists: back, glutes)
DB Split Squat
8 each leg
rotated in for the Bulgarians — start moderate
Static lunge stance, dumbbells at sides. Per-leg; the entry drug to single-leg work. Muscles: quads (assists: glutes, adductors)
DB Romanian Deadlift
10-12
~45lb
long hamstrings, flat back
Hamstring hinge with dumbbells. Setup: DBs in front of thighs, soft knees. Form: push hips straight BACK, DBs slide down the legs, stop when hamstrings scream (mid-shin-ish), stand by driving hips forward. Flat braced back the whole time — sciatica-aware. Muscles: hamstrings (assists: glutes, back)
Couch Stretch
60s each side
Rear foot up a wall or bench, knee on the floor, squeeze the glute. Hip flexors and quads; per-side. Muscles: quads
Hamstring Stretch
45s each side
Straight-leg fold, standing or lying with a strap. Breathe your way in; per-side. Muscles: hamstrings (assists: calves)
90/90 Hip Stretch
60s each side
Both legs at right angles, lean over the front shin, switch sides. Internal + external rotation. Muscles: glutes (assists: adductors)