2025 08 13 Week 2 Cycle 3 Lower Drive Builder
Here’s a fresh take for your Week 2 Wednesday Lower Body workout, Jonathan — this version emphasizes unilateral strength, posterior chain activation, and explosive power, with a clean WOD to challenge coordination and endurance.
🦵 Wednesday – Week 2 (Cycle 3): Lower Body Strength + “Drive Builder” WOD
✅ Focus
- Unilateral Leg Strength
- Posterior Chain Activation
- Explosive Conditioning
🔥 Warm-Up (8–10 min)
- Jump rope or high knees – 90 sec
- Glute bridges – 2 x 12
- Air squats with pause – 2 x 15
- World’s Greatest Stretch – 1 min/side
- KB swings – 2 x 15
- Empty-bar RDLs – 2 x 10
🧱 Strength Block
| Movement | Sets x Reps | Load | Notes / Cues |
|---|---|---|---|
| Dumbbell Front Squats | 4 x 8 | Upright torso, quad focus | |
| Romanian Deadlifts | 3 x 10 | Strong hinge, glute squeeze | |
| Bulgarian Split Squats | 3 x 10/leg | Rear foot elevated, slow descent | |
| Dumbbell Step-ups | 3 x 10/leg | Drive through heel, full lockout | |
| Calf Raises | 3 x 15 | Controlled tempo, squeeze at top |
🧠 Rest 60–90 sec between sets. Focus on balance and depth.
⚡️ WOD – “Drive Builder” (14 Min AMRAP)
As many rounds as possible of:
- 10 KB Swings
- 12 Jumping Lunges
- 10 Goblet Squats
- 8 Burpees
- 12 Sit-ups
- Optional: Slam Ball x 8 or Farmer’s Carry x 30 sec
💡 Track total rounds and note where fatigue hits first — quads, glutes, or breath.
💬 Post-Workout Notes
- Squat depth and control: ✅ / needs work
- Hamstring activation from RDLs?
- WOD pacing: steady / aggressive / survival
- Recovery plan: hydration, mobility, fuel
Want me to drop this into your Loop dashboard and prep Friday’s pull workout next? We’re building a solid Cycle 3 foundation.