3d • 🔥 4PF
My Power Phase Week
Monday – Back, Core & Posterior Chain Power
Focus: Build strength in back, glutes, and core with minimal spinal loading.
• Cable Hammer Row – 3×8×152
• Kettlebell Swings – 3×15×45
• Wide-Grip Lat Pulldown – 3×6×112
• Kettlebell Windmill – 3×8×45
• Romanian Deadlift (Moderate) – 3×8×115
• Straight-Arm Pulldown – 3×8×96
• Treadmill + Kettlebell Carry Circuit – 20 min (low-impact, focus on posture & core stability)
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My Power Phase Week
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