January 10th, 2010

Lower Body Hypertrophy

A. Landmine Hack Squat – 4 x 10-12 reps (see video demo)
Alternate which shoulder the bar rests each set
Two build-up sets lighter, then 2 sets at same heavier loading

B. 2 Rounds:
For Front Foot elevated split squat, use 4’’ as height of riser

DB Front-Foot Elevated Split squat (RIGHT LEG) x 8-10 Reps (see video demo)
Rest 15-20 sec
Rear-Foot Elevated Split Squat (BW Only, RIGHT LEG) x 12-15 Reps (see video demo)
Rest 2 min then proceed to LEFT LEG

DB Front-Foot Elevated Split squat (LEFT LEG) x 8-10 Reps
Rest 15-20 sec
Rear-Foot Elevated Split Squat (BW Only, LEFT LEG) x 10-15 Reps
Rest 2 min then return to RIGHT LEG

C. 2 Rounds:

Goblet Squat x 10-12 Reps (no pause at top of rep)
Superset Jumping Air Squats x 10-12 Reps
Rest 2 min
Banded Hamstring Curls x 15-20 Reps  (see video demo)
Superset DB RDL x 10-12 Reps (one DB per hand)
Rest 2 min

D. 2 Rounds:

Side Plank Ab Rower Slides x 8-12 reps PER SIDE (see video demo)
Rest 1-2 min
Side Plank Static Hold x 30-45 seconds PER SIDE
Rest 1-2 min

E. One Round:

35 Cal Row
25 DB or KB Deadlifts (one per hand, light/moderate; unbroken)
15 Burpee Box Jumps

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s