Race Engine Strength A — Lower & Posterior
Race-specific lower-body strength for Race Engine. Back squat, Romanian deadlift, walking lunge, step-up, hanging leg raise. Builds the sled-push / lunge / wall-ball engine. ~50 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat Ramp 8/5/3 warmups, then working triples. Drives sled push. 3 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 02 | Romanian Deadlift Hip-hinge strength for sled pull + farmers carry. 1 warm-up set first 3 × 8 · rest 2:30 | 3 | 8 | 2:30 |
| 03 | Barbell Walking Lunge Direct wall-ball-lunge transfer. Heavy, controlled steps. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 04 | Dumbbell Step Ups Single-leg endurance-strength. Tall box, controlled descent. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 05 | Hanging Leg Raise Bracing for sled + carries. Final set AMRAP if reps stay clean. 3 × 12, last AMRAP · rest 1 min | 3 | 12–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Strength priority, not a metcon — rest 2-3 min on compounds, chase load not breathlessness. Back squat and RDL drive the sled and carry stations; keep the warmup ramp, work top sets at template RPE. Load walking lunge heavy enough that the last steps mirror race fatigue (direct wall-ball-lunge transfer). Sub goblet squat or DB lunge if no barbell (match RPE, ~60-70% of barbell load). Schedule 48 h from the station-circuit day. If squat top set exceeds RPE 9, cut 5%, hold reps clean. Equipment swaps. No pull-up bar: Hanging Leg Raise -> a lying leg raise or a reverse crunch on the floor. No dumbbells: Dumbbell Step Ups -> a bodyweight step-up onto a stair or bench, slowing the lowering to 3 s. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Race Engine Strength A — Lower & Posterior template?
Strength priority, not a metcon — rest 2-3 min on compounds, chase load not breathlessness. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Race Engine Strength A — Lower & Posterior, and how long does it take?
Race Engine Strength A — Lower & Posterior runs 5 movements and about 15 working sets, roughly 71 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Lower & Posterior version different?
Race Engine Strength A — Lower & Posterior is the lower & posterior cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight