Barbell Back Squat
5 sets of 5 reps
Brace before every rep and keep the bar path centered over the mid-foot.
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StrengthAdvanced45+ Min
Full-Gym Lower-Body Power Session
A 48-minute advanced lower-body workout that combines heavy lifts, unilateral strength, and athletic accessories for serious glute and leg progress.
Coach
Maya Ellis
Estimated time
48 min
Equipment
Full Gym
Overview
This session is the lower-body counterpart to the site's advanced full-gym credibility piece and should feel focused, heavy, and polished.
Use it when you want visible lower-body progress and you have the energy to give real attention to load, rest, and setup.
Session Structure
The workout starts with your heaviest bilateral lift, then moves into posterior-chain work and controlled unilateral volume.
Keep full recovery on the main strength sets so the final reps still look sharp.
Primary Strength Block
Barbell Hip Thrust
4 sets of 8 reps
Lock in the ribs and finish with the pelvis level.
Romanian Deadlift
3 sets of 8 reps
Hinge until the hamstrings load, then stand without jerking the bar.
Walking Lunge
3 sets of 10 reps each side
Take long enough steps to load the glutes without losing balance.
Accessory Power Circuit
Rest 60 seconds between rounds.
3 rounds
Sled Push Or Bike Sprint
20 seconds
Drive hard but stop before technique gets messy.
Cable Kickstand Deadlift
8 reps each side
Keep most of the load on the front leg and move from the hips.
Seated Calf Raise
12 reps
Pause briefly at the top and bottom instead of bouncing.
Common Questions
Can I swap front squats for back squats?
Yes, if front squats let you stay more upright and load hard without back discomfort.
Should I add more cardio after this?
Usually no. This session is meant to prioritize strength quality and lower-body output.
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