Welcome to Week 3 of FB30 in 30 - Day 15 Lower Body Submaximal Strength! Train Hard, Rest Hard
Good morning FB Family!
Welcome to Week 3 of FB30 in 30! Our focus shifts to submaximal strength this week as we decrease our goal rep ranges and challenge ourselves to lift heavier weights than we did during Weeks 1 and 2. Today’s workout release is a challenging, well-rounded leg-day routine:
We’re only focusing on one lift during each of the main segments, so your goal is to “lift heavy,” approaching nearly 85% of your maximum efforts (relative to this workout’s specific format and exercise sequencing). Many of us have a goal of lifting heavier weights so we’ve got to practice lifting heavier weights! Heavy lifting (“heavy” is relative to you!) has many physiological and mental benefits, such as strengthening our foundational base of support for everyday movement and improving cognitive function.
Before you start this workout and the next week of training, take a moment to congratulate yourselves on making it halfway through the program! And remember that although the workouts aren’t that long, you’re still working hard and still need recovery. Longstanding progress in your physical performance as well as improvements in your mental state come from your ability to recover, restore, and reset in between challenging efforts. Treat the two days between each of the weeks as active recovery days or full rest days. And take a few minutes here and there throughout each week to engage in short bursts of restorative movement.
The halfway point of a challenge/program is also right about when your body might feel achy and your brain starts to lose interest in following the program through to completion. These feelings are totally normal! You’ve got this and you’re more than capable of finishing the program, however you choose to get there (swap workouts, postpone workouts, etc.).
Welcome to Week 3 of FB30 in 30 - Day 15 Lower Body Submaximal Strength! Train Hard, Rest Hard
Good morning FB Family!
Welcome to Week 3 of FB30 in 30! Our focus shifts to submaximal strength this week as we decrease our goal rep ranges and challenge ourselves to lift heavier weights than we did during Weeks 1 and 2. Today’s workout release is a challenging, well-rounded leg-day routine:
Lower Body Submaximal Strength Lifts: Low Reps Single-Exercise Sets with AMRAP Burnout Rounds
We’re only focusing on one lift during each of the main segments, so your goal is to “lift heavy,” approaching nearly 85% of your maximum efforts (relative to this workout’s specific format and exercise sequencing). Many of us have a goal of lifting heavier weights so we’ve got to practice lifting heavier weights! Heavy lifting (“heavy” is relative to you!) has many physiological and mental benefits, such as strengthening our foundational base of support for everyday movement and improving cognitive function.
Here’s a peek at Week 3 of training:
WEEK 3:
Day 15: Lower Body Submaximal Strength [Level 4] (Tasha)
Day 16: Upper Body Submaximal Strength [Level 4] (Brian)
Day 17: Dynamic Stretching + Weighted Core Strength [Level 3] (Erica)
Day 18: Athletic Conditioning & Core [Level 3] (Patrice)
Day 19: Total Body Submaximal Strength + HIIT [Level 4] (Erica)
Days 20 & 21: Active Recovery or REST
Before you start this workout and the next week of training, take a moment to congratulate yourselves on making it halfway through the program! And remember that although the workouts aren’t that long, you’re still working hard and still need recovery. Longstanding progress in your physical performance as well as improvements in your mental state come from your ability to recover, restore, and reset in between challenging efforts. Treat the two days between each of the weeks as active recovery days or full rest days. And take a few minutes here and there throughout each week to engage in short bursts of restorative movement.
The halfway point of a challenge/program is also right about when your body might feel achy and your brain starts to lose interest in following the program through to completion. These feelings are totally normal! You’ve got this and you’re more than capable of finishing the program, however you choose to get there (swap workouts, postpone workouts, etc.).
Join FB 30 in 30 Team Program
Before you press play on this workout, share in the comment section below - is lifting heavy/heavier a goal for you?
See you on the screen!
-Tasha