January 24th, 2019

Lower Body Hypertrophy 
No necessary specific metric-tracking for hypertrophy day

***Implementing the 20-15-10+ Method as described at top of “upper body hypertrophy” day for PARTS A and B ONLY today. Because Leg work is significantly more taxing, especially at higher reps, there will be slightly less volume in the programming today

***IMPORTANT ADDITIONAL INFORMATION:
The “pause at contraction” piece of the rep tempo is difficult to apply to movements that don’t contract at the top (i.e. Front Squat, Split Squat, RDL). In fact, it only works with the Hip Extension of the four movements in parts A and B. Therefore, the focus should be on slow/controlled rep tempo on the 20-rep set, slightly faster (but still slow/controlled) rep speed on 15-rep set and then the normal 20X0 prescribed tempo for the 10+ rep set. Please ask any questions in the FB group!

A. Alternate Movements, Resting 1-2 min between sets of each

Front Squats
Weighted Hip Extensions

B. Alternate Movements:
This sequence is going to be very difficult with the 20-15-10+ protocol. Especially as it pertains to the “pause at contraction” as noted at the top of this days training. Keep weights light, and don’t stress the exact rep/tempo speed. Just focus on slower and controlled rep speed at the lighter sets and slightly heavier weight with faster movement on the 10+ sets
(Advice: use BW only for the first set of Split Squats)

Single Leg DB RDL (RIGHT)
Rest 1 min
Back-Rack Rear-Foot Elevated Split Squat (RIGHT)
Rest 2 min
Single Leg DB RDL (LEFT)
Rest 1 min
Back-Rack Rear-Foot Elevated Split Squat (LEFT)
Rest 2 min

C. AMRAP 2 min (Rest 3 min) x 2 sets:

Row 20/15 Cals (male/female)
Max Reps of DB Reverse Lunges (alternating legs)
Choose a weight that allows you to stay UNBROKEN until time expires

D. Superset x 2 sets each:

10-12 Reps Decline Leg Raises (video of advanced version)
10-12 GHD or Decline Sit-ups
Rest 1-2 min

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