Kal Kandola

Lower only program

🟩 LOWER — SQUAT FOCUS

Week 1 + 3

Block 1 – Mobility + Warm-Up
• Standing Hip CARS – 10/10
• Rack-Supported Deep Squat – 30s
• Bulgarian Split Squat Warm-Up – 5/5
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat Strength
• Zombie or DB Front squat – 8
• TRX Pistol Squat – 8/8
1:00 rest × 3 Sets

Block 3 – Unilateral Strength + Glute Stability
• Bulgarian Split Squat – 8/8
• DB Glute Bridge ISO + Abduction – 20
1:00 rest × 3 Sets

Block 4 – Conditioning + Core
• AirBike or Incline treadmill – 20 Calories
• Wall Sit – Max
• Weighted Plank – Max
1–2 Sets

🟩 LOWER — HINGE FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Cat + Cow – 10
• SL → Double Glute Bridge – 10/10/10
1 Set

Block 2 – Primary Hinge
• Good mornings – 8
• Banded Staggered RDL – 10/10
1:00 rest × 3 Sets

Block 3 – Posterior Chain Strength
• DB or BB Hip Thrust – 10
• Deficit Reverse Lunge – 8/8
1:00 rest × 3 Sets

Block 4 – Unilateral Hinge + Power
• SL RDL – 8/8
• Speed Squat or Jump Squat – 12
1:00 rest × 3 Sets

Block 5 – Core / Anti-Rotation
• Band Chops – 10/10
• Side Plank + Clamshell – 10/10
30s rest × 2–3 Sets

🟩 LOWER — SQUAT FOCUS

Week 2 + 4

Block 1 – Mobility + Prep
• 90/90 Hip Switches + Internal Lift-Offs – 5/5
• Deep Squat + T-Spine Rotation – 6/6
• Bulgarian Split Squat (3-s ISO) – 6/6
• Heels-Elevated Goblet Squat – 10
1 Set

Block 2 – Primary Unilateral Strength
• Bulgarian Split Squat (3-s ISO) – 8/8
• DB Glute Bridge – 10
1:00 rest × 3 Sets

Block 3 – Squat + Calves
• Heels-Elevated Goblet Squat – 10
• DB Calf Raises – 20
1:00 rest × 3 Sets

Block 4 – Lunge + Tibialis
• DB Alternating Forward Lunge – 10/10
• Tib Raises – 20
1:00 rest × 3 Sets

Block 5 – Conditioning + Core
• AirBike – 20 Calories
• Weighted Low Plank Hold – Max
1:00 rest × 3 Sets

🟩 LOWER — HINGE FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Squat → Toe Touch – 10
• Groin Rockers + T-Spine Rotations – 5/5
• SL → Double Glute Bridge – 10/10/10
• RDL Warm-Up – 10
1 Set

Block 2 – Primary Hinge + Core
• DB or BB RDL – 8
• Plank Hip Dips – 10/10
• SL Glute Bridge ISO – 15s / 15s
1:00 rest × 3 Sets

Block 3 – Hip Thrust + Isometric Hinge
• BB Staggered Hip Thrust – 10/10
• SL RDL ISO Hold – 15s / 15s
1:00 rest × 3 Sets

Block 4 – Power + Posterior Chain
• SL RDL – 10/10
• Bench Reverse Hypers – 20
1:00 rest × 3 Sets

Block 5 – Core Finisher
• Swiss Ball Pass – 10
• Swiss Ball Rollouts – 10
• Hanging Leg Raises – 10
30s rest × 3 Sets