The Peach Project – Mon, Oct 5
Heel elevated Back Squat (5 x 8 @ RPE 8–9
Tempo: 3-1-1)
Tempo: 3-1-1)
Description:
Elevate the heels on plates or wedges. Keep the torso tall, allow the knees to travel forward, and squat through a full comfortable range. Drive through the entire foot to stand.
Bulgarian Split Squat (Glute Bias) (4 x 12/leg @ RPE 8–9)
Use a slightly longer stance with a small forward torso lean. Lower under control and drive through the front foot.
Seated Leg Extensions (4 x 20 @ RPE 9)
Elevated Lateral Lunge (4 x 12/leg @ RPE 8–9)
Elevate target leg on a 12′ box or bench
Cable Hip Abduction (4 x 25 @ RPE 9)
Cable Machine or banded abduction focusing on glute medius activation
Straight leg lateral raise
Peach Pump Finisher
3 Rounds
20 Heel-Elevated Goblet Squats
30 Frog Pumps
30 Banded Pulses
Target: RPE 9–10