Week 5 of 6 · Ignite: Foundations
Strength
Peak week. The heaviest loads, longest cardio, and most complex movements of the program. Four weeks of work built toward this. Tempo work (slow eccentrics) enters this week — 3-count lowering phase on every main lift.
Heaviest week
5 sets on main lifts
Tempo work — 3 count eccentric
Longest cardio
Peak volume
Day 1 · Strength
Upper Body
Barbell bench and row. 5 sets. 3-count eccentric on every rep. Overhead press replaces shoulder press.
Push · Pull · 5 Sets · 6–8 Reps · Tempo Work
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Week 5 — tempo work
Add a 3-second lowering phase to every rep. Slower descent = more time under tension = more strength. Go heavier than Week 3.
Main Lifts — 5 sets · 6–8 reps · 2 min rest · 3-count eccentric
Barbell Bench Press
5 sets · 6–8 reps
3 counts down, explosive press up. Heavier than Week 3.
Barbell Row
5 sets · 6–8 reps
3 counts lower, explosive pull. Add weight from Week 3.
Barbell Overhead Press
5 sets · 8 reps
Standing. Bar from rack or clean it up. Press overhead, lower with control.
⭐ Replaces DB shoulder press. More demanding — start lighter than you think.
Weighted Pull-Up or Assisted
5 sets · 6–8 reps
Add weight belt if doing pull-ups. Use assisted machine with less assistance than Week 3.
Superset Finish — 4 rounds · 60 sec rest after each pair
↕ Superset
Overhead Tricep Extension
10 reps · EZ bar or DB
3-count lower
Incline DB Curl
10 reps
Seated on incline bench. Full stretch at bottom.
Home Upper — 5 sets · heavier
Push-Up to Failure
5 sets · max reps
Elevate feet on chair for added difficulty if regular push-up is easy.
DB Row
5 sets · 8 reps each · heavy
Heaviest DB you have. Drive the elbow.
DB Overhead Press (standing)
5 sets · 8 reps
Standing adds core demand.
Towel Row
5 sets · 10 reps
More reps than Week 3.
Finisher — 4 rounds
↕ Superset
Overhead Extension
10 reps · 3 count lower
Incline Curl
10 reps
Bodyweight Upper — 5 rounds · peak volume
Archer Push-Up
8 reps each side
One arm leads, other arm extended. Advanced push-up variation.
Chair Dip
15 reps
Pike Push-Up
12 reps · slow
Superman Hold
15 reps · 3 sec hold
Day 2 · Cardio
Interval Run
800m repeats. 4 rounds at 5K race pace. The most demanding cardio session of the program.
4 × 800m at 5K Pace · 2 min rest · ~38 min
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Week 5 — 800m repeats
This is a different format. You run 800 meters (half a mile) at your 5K race pace, rest 2 minutes, and repeat 4 times. More demanding than the 1-minute intervals — but you are ready for it.
Easy jog warm-up
10 min
800m at 5K race pace
~3:30–4 min
Easy walk or jog recovery
2 min
Repeat × 4 rounds
~22 min
Cool-down walk + stretch
5 min
800m Pacing
5K race pace = the fastest pace you could hold for a 5K. If unsure, run at a pace where you can speak 3–4 words max. Aim for even splits — same pace each 800m.
March warm-up
5 min
High knees — maximum effort
2 min
Slow march recovery
2 min
Repeat × 4 rounds
16 min
Cool-down + stretch
5 min
Home Version
2 minutes of maximum effort high knees mimics the intensity of an 800m repeat. Go as hard as you can sustain for 2 full minutes.
Easy jog warm-up
10 min
Run hard for ~4 minutes (equivalent to 800m)
4 min
Walk recovery
2 min
Repeat × 4 rounds
24 min
Cool-down walk
5 min
Day 3
Rest & Recover
🌿
Rest is where progress lives.
You showed up twice. Let the adaptation happen today.
Today's Toolkit
🚶 Gentle Walk
— 20 min easy. No intensity.
🧘 Naja On-Demand
— Restorative or gentle class with Amber.
💧 Hydrate & eat well
— Muscle repairs using the protein and nutrients you eat today.
😴 Sleep
— 7–9 hours. The most powerful recovery tool available.
Day 4 · Strength
Lower Body
Quad dominant. Front squat or hack squat. Deficit lunge. Single leg press. Peak quad session.
Quad Dominant · 4–5 Sets · 8–10 Reps · Advanced Variations
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Week 5 — new quad movements
Front squat replaces back squat this week — more quad emphasis. Deficit lunge adds range of motion. Single leg press isolates each quad independently.
Quad Focus — 4–5 sets · 8–10 reps · 90 sec rest
Front Squat or Hack Squat
4 sets · 8–10 reps
Front squat: bar across front shoulders, elbows high. More quad emphasis than back squat.
⭐ New movement. Start very light. Elbow position is the key.
Deficit Lunge
4 sets · 8 reps each
Stand on a 2–4 inch platform (weight plate). Step forward. Increased range of motion.
Leg Press + Slow Eccentric
4 sets · 10 reps
3-count lower. Add weight from Week 3.
Jump Squat
4 sets · 8 reps
Bodyweight. Squat to parallel, explode up, land softly. Power development.
⭐ Modify to fast bodyweight squat if knees are sensitive.
Single Leg Calf Raise
4 sets · 15 reps each
Stand on one foot. Full range. More challenging than bilateral.
Home Quad Focus — 4 sets · advanced
Slow Squat (5-count down)
4 sets · 8 reps
5 seconds lowering. Pause 2 sec at bottom. Stand explosively.
Deficit Lunge (on step)
4 sets · 8 reps each
Front foot on step or book. Deeper range.
Jump Squat
4 sets · 8 reps
Explode up. Land with bent knees.
Single Leg Wall Sit
3 sets · 20 sec each
One leg extended, one leg bearing weight. Very hard.
Travel Quad Circuit — 4–5 rounds
Jump Squat
8 reps
Bulgarian Split Squat
8 reps each
Bench or elevated surface.
Step-Up + Knee Drive
10 reps each
Drive knee to chest at top.
Single Leg Calf Raise
15 reps each
Day 5 · Yoga
45 Min Yoga Flow
Full guided sequence by Amber · Naja Yoga On-Demand
💡
On the mat today
Notice how your body moves differently than Week 1. That is real progress.
Sequence Overview
01
Centering + Breath
5 min · Land in the body. Let the week go.
02
Cat / Cow + Spinal Flow
3 min · Warm the spine. Move with breath.
03
Sun Salutation A × 6
12 min · Full flow — own the sequence.
04
Sun Salutation B × 3
6 min · Chair and Warrior I integrated.
05
Standing Flow
8 min · Warrior II, Triangle, Half Moon.
06
Hip Opening
7 min · Pigeon, Lizard, Figure Four. Hold each side fully.
07
Seated Folds + Twists
5 min · Forward fold, seated spinal twist.
08
Savasana
3 min · Full rest. Do not skip this.
Day 6 · Aerobic Base
Zone 2 Cardio
45 minutes at a conversational pace. Build your aerobic engine.
Zone 2 · 45 Minutes · Conversational Pace
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What is Zone 2?
60–70% of max heart rate. You should be able to hold a full conversation. If you cannot — slow down. The adaptation happens when you stay in zone.
Easy walk warm-up
5 min
Zone 2 easy jog or walk
35 min
Cool-down walk
5 min
Zone 2 Check
Full sentence test. If you can't speak comfortably — slow down. Week 5 target: 45 minutes.
March warm-up
5 min
Steady low-impact cardio — step jacks or march
35 min
Cool-down stretch
5 min
Home Option
Put on a podcast. Step jacks, marching, stationary bike — all valid. Stay at a pace where you could hold a conversation.
Easy walk warm-up
5 min
Brisk walk or easy jog
35 min
Cool-down walk + stretch
5 min
Travel note
City walking at a brisk pace counts. Let the environment be your treadmill.
Day 7 · Strength
Glute & Hamstring
Posterior chain. Barbell hip thrust with pause. Stiff leg deadlift. Peak glute and hamstring session.
Glute & Hamstring Dominant · 4–5 Sets · 8–10 Reps · Peak Week
💡
Week 5 — peak posterior chain
Heaviest hip thrust of the program — with a 1-second pause at the top. Stiff leg deadlift replaces RDL for maximum hamstring stretch. Nordic curls if available.
Posterior Chain — 4–5 sets · 8–10 reps · 90 sec rest
Barbell Hip Thrust + Pause
5 sets · 8–10 reps
Heaviest weight yet. Drive up, pause 1 full second at top, lower slowly.
Stiff Leg Deadlift
4 sets · 8 reps
Legs stay nearly straight. Maximum hamstring stretch. Keep back flat.
⭐ Different from RDL — less knee bend, more hamstring stretch. Go lighter than RDL.
Sumo Deadlift
4 sets · 6–8 reps
Wide stance, toes out. Targets inner hamstrings and glutes differently than conventional.
Single Leg Hamstring Curl
4 sets · 10 reps each
One leg at a time. Isolates each hamstring independently.
Hip Abduction Machine
4 sets · 15 reps
Seated. Push knees apart against resistance. Targets glute med.
Home Posterior Chain — 4 sets · peak
Single Leg Hip Thrust (elevated)
4 sets · 10 reps each
Feet on couch. Single leg. Heaviest possible load on hips.
Stiff Leg RDL
4 sets · 10 reps each
Nearly straight legs. Maximum hamstring stretch.
Nordic Curl Attempt
3 sets · 5 reps
Anchor feet. Lower slowly. Use hands to return.
Banded Hip Abduction Walk
3 sets · 20 steps each direction
Band above knees. Walk sideways. Glute med activation.
Travel Posterior Chain — 4–5 rounds
Single Leg Hip Thrust
10 reps each · 1 sec pause at top
Good Morning
15 reps · slow
Nordic Curl or Slider Curl
5–8 reps
Banded Walk (or no band)
20 steps each direction
