2025 08 27 Week 4 Cycle 3 Lower Body Power Chain Reaction Emom
Here’s your Week 4 Wednesday Lower Body workout, Jonathan — tuned for a rack-free setup and designed to peak posterior chain strength, reinforce unilateral control, and finish with a spicy EMOM that tests grit and pacing. It’s the final lower body push before deload, so we’re going hard but clean.
🦵 Wednesday – Week 4 (Cycle 3): Lower Body Power + “Chain Reaction” EMOM
✅ Focus
- Posterior Chain Strength
- Unilateral Control & Balance
- Explosive Conditioning
🔥 Warm-Up Block
3 Rounds Flow:
- 10 Air Squats
- 8 Glute Bridges
- 6 KB Swings (light)
- 10 Lunges (bodyweight)
- 8 Empty-Bar Good Mornings
- 30s World’s Greatest Stretch (each side)
Mobility Prep:
- 10 Banded Hamstring Curls
- 10 Goblet Squat Pulses
- 30s Calf Stretch
- 30s Hip Flexor Stretch
🧱 Strength Block (Home Gym Adaptation)
| Movement | Sets x Reps | Equipment | Notes / Cues |
|---|---|---|---|
| Barbell Romanian Deadlifts | 4 x 8 | 35lb bar + plates | Strong hinge, glute squeeze |
| Dumbbell Goblet Squats | 3 x 10 | 25–35lb DB or KB | Upright torso, quad focus |
| Bulgarian Split Squats | 3 x 10/leg | Dumbbells | Rear foot on plyo box, slow descent |
| Step-Ups | 3 x 10/leg | DBs + plyo box | Drive through heel, full lockout |
| Calf Raises | 3 x 15 | Bodyweight or DBs | Controlled tempo, squeeze at top |
🧠 Rest 60–90 sec between sets. Focus on balance, depth, and posterior activation.
⚡️ WOD – “Chain Reaction” EMOM x 16 Min
Alternate every minute:
- Minute 1: 10 KB Swings + 10 Jumping Lunges
- Minute 2: 8 Burpees
- Minute 3: 12 Sit-Ups
- Minute 4: 30s Farmer’s Carry (DBs or KB)
→ Repeat this 4-minute cycle for 4 rounds
→ Optional: 2-minute cooldown walk or slam ball flow
💡 Track pacing and where fatigue hits first — glutes, breath, or grip.
🧾 Notes
- RDLs felt strong or tight?
- Split squat balance: ✅ / wobbly / 🔥
- EMOM pacing: aggressive / steady / survival
- Recovery plan: mobility, hydration, fuel
Want me to prep Friday’s pull workout next or sketch a deload variant for Week 5? You’re closing Cycle 3 with precision and power.