Lower Heavy
Squat and deadlift led, with unilateral work behind them.
Strength
≈ 33 min
4 exercises
Coach's note
Not the day before a hard run session.
The session
- 1
Back Squat
5 x 5 · rest 180s
Primary lower body strength lift.
- 2
Trap Bar Deadlift
3 x 5 · rest 180s
Hinge with a neutral grip. Easier on the lower back.
- 3
Walking Lunge
3 sets · 40 m · rest 90s
Direct transfer to sandbag lunges.
- 4
Hip Thrust
3 x 10 · rest 90s
Glute power for sled push.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
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